Chicago Home and Lifestyles – 7 simple ways to lower your cholesterol

Many of us have been told by our doctors that our cholesterol is a bit high, or might have even been put on cholesterol lowering medication. Our cholesterol number is made up of two kinds: HDL, the good cholesterol, and LDL which is bad. Plaque can build up in your heart’s arteries and cause heart disease if your LDL level is too high. Here are some ways to get your cholesterol in a healthier range:

Practice portion control. Portion sizes have gotten out of proportion especially when we eat out. There are a few easy ways to tell a true portion:

• One serving of meat or fish is about the size of your palm. 
• Fresh fruit portions are the size of your fist. Cooked vegetables, pasta or rice are the same. 

Use this “handy” way to portion out your food, especially saturated fat foods to lower your calorie intake and cholesterol. 

Load your plate with fruits and vegetables (especially vegetables). Five to nine servings every day can bring down your LDL. The antioxidants and fiber help do this. Filling up on produce will tend to keep you away from fatty snacks too. It also helps with your weight and blood pressure. 

Start your day with some whole grains like oatmeal and fruit. These fill you up with slow burning fiber that will keep you satiated till lunch. The fiber lowers that LDL. Add more whole grains later in the day with barley, wild or brown rice and popcorn.  Add beans to your diet as well for more fiber that doesn’t spike your blood sugar.

Include fish twice a week that is high in omega-3s. That includes salmon, trout, tuna and sardines. They lower triglycerides in the blood along with slowing growth of plaque in your arteries. This fish is a great source of protein, but don’t fry it! Bake, grill, broil or roast for a healthier meal. 

Make your snacks healthy. We all need a snack, especially in the afternoon when energy is flagging. Nuts are a good choice. They are high in monounsaturated fat that lowers LDL but leaves HDL alone. Watch your portion size though! An ounce is plenty. Keep away from overly salted nuts or those covered in sugar or chocolate. 

Watch which kind of fats are in your diet. Everyone needs some fat in their diet. The best type is unsaturated, like olive and safflower oils. They lower LDL while raising HDL. Saturated fats like in meat and full fat dairy raise LDL, so limit them. But good fats have just as many calories so be mindful of portions.  

Exercise regularly. Did you know just 30 minutes of physical activity 5 days a week can lower your LDL and raise your HDL levels? More is even better. Keeping a healthy weight cuts your chance of developing clogged arteries. Brisk walking is great along with dancing, hiking and walking the dog. Do as much as you can as many days as you can!

Following these guidelines will help get your cholesterol levels in a healthier range and make your whole body healthier in the long run. 

Kathleen Weaver-Zech and Dean’s Team Chicago