Cholesterol and Your Health

Diet, exercise and weight loss can help lower any cholesterol risk factors. In general, a low-cholesterol diet is low in saturated fats and trans-fat but rich in vegetables, fruits, whole grains, high-fiber foods, lean meats, poultry and fish and fat-free or 1% dairy products.

Recommended lifestyle changes to reduce risk of heart disease.

1.  Avoid tobacco products.
   
   
2.  Reduce saturated fats. Reduce saturated fat (animal fat) in your diet. Use the tips below to lower the amount of saturated fat and cholesterol you get when you eat meat:
   •    One portion of meat is about the size of a deck of cards or three ounces.
   •    Choose lean cuts of meat. Lean cuts usually contain the words “round,” “loin” or “sirloin” on the package.
   •    Trim off as much fat as you can before cooking and pour off the melted fat after cooking.
   •    Use healthier cooking methods: bake, broil, stew and grill.
   
   
3.  Select fat free. Select fat-free or 1% fat milk and low-fat dairy products like cheese, sour cream and yogurt.
   
   
4.  Try fish. If you’re a fan of fish, try to eat it at least 2 times a week. Recent research shows that eating oily fish containing omega-3 fatty acids (for example, salmon, trout and herring) may help lower your risk of death from coronary artery disease.
   
   
5.  Focus on fiber. Increase fiber intake, especially soluble fiber found in oatmeal, beans, fruits and vegetables. Aim for 20-35 grams of fiber per day.
   
   
6.  Enjoy more vegetables, fruits, and whole grains. These foods are loaded with fiber, which keeps you feeling full. They’re also packed with health promoting vitamins, minerals and phytonutrients.
   
   
7.  Drink in moderation. If you drink alcohol, stick to one drink per day if you’re a woman and two drinks per day if you’re a man.
   
   
8.  Be active! Work to increase your activity to the American Heart Association recommended goal of at least 30 minutes a day, at least 5 days a week or a total of 150 minutes a week.

If you need help taking control of your cholesterol levels to improve your health, First Stop Health providers are ready! Visit the app or go to app.fshealth.com to request a confidential visit.

Care you will love.