Sunday, October 25, 2009

CHOLESTEROL-LOWERING TIPS

Sometimes you just need a new cholesterol lowering tip to keep you motivated. 
Here are a few: 

1.    Check your cholesterol if you have a family history of heart disease or if you're overweight. Start with cholesterol tests from the age of 30 and every 5 years after that.
2.    When you have your cholesterol levels tested, don't eat anything for 12 hours prior to your blood test for more accurate results.
3.    If your cholesterol level is high, check a month later for a more accurate picture.
4.    Cholesterol levels drop in three months with changes in lifestyle. Make eating and activity changes and you'll be delighted with the results.
5.    Frying eggs (high in cholesterol) in butter (high in saturated fats) gives you a double whammy; rather fry eggs in canola oil or an oil spray.
6.    If you do not have time to prepare fish, open a can of tuna and add to your sandwich or salad.
7.    Some of your favorite fruits won't be eaten unless you cut them up, cover them and put them in a bowl in the fridge. Eat when you feel like something sweet.
8.    Make a bean and vegetable soup for the week. Throw together canned beans, prepared or frozen vegetables and soup lentil mixes. Cook and flavor. What you can't use in a week, freeze in one-portion containers. Delicious, nutritious light meals will be available at short notice.
9.    Fat free is not the way; good fat is. Add small quantities of olive to salads, lightly fry fish in canola oil, add olives to spaghetti sauce and sunflower seeds to a fruit salad.
10.    Spoil yourself at the vegetable counter: make a stir-fry medley to last for 3 days. Simply reheat every day.
11.    As an appetizer, humus (made with chickpeas and olive oil) served with whole-wheat pitas is very tasty.
12.    Buy different low fat cheeses and find one you enjoy. Keep handy when you don’t have a planned protein for lunch.
13.    Peanut butter contains protein and good fat. Use 2 tablespoons for a sandwich; no eating out of the jar.
14.    When guests come over, for dessert serve a delicious fruit salad with non-fat yogurt and sprinkle some nuts on top.


15.    Exercise helps increase the HDL (good) cholesterol. Be active every day.
16.    If you or your spouse have high cholesterol levels, have your children checked. Your home may need to follow a diet low in cholesterol and saturated fats.
17.    Go to www.eatright.org for registered dietitians who can set personalized meal plans for you and your family.



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