Tips for Lowering Your Cholesterol

September is not only a time for children to learn, it’s also national Cholesterol Education Month. One of the first things you can do to lower your cholesterol is to make lifestyle changes – diet, exercise and stopping smoking. For some people, these first steps can lower their cholesterol enough to avoid medications. Other people need to make lifestyle changes and go on medication. The health professionals at Los Alamitos Medical Center recommend that you talk to your doctor about what’s right for you.

Include more heart-healthy foods in your diet:

• Control total fat.
• Limit dietary cholesterol. Limit or avoid organ meats, egg yolks and whole-milk products. Shop for the leanest cuts of meat available. Roast or bake your chicken or turkey with the skin removed. Avoid fried and greasy foods.
• Add foods that are high in soluble fiber such as oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apples.
• Eat more fish. Look for cold water fish such as salmon, mackerel and herring that contain omega-3 fatty acids. These omega-3s may lower your triglyceride levels. Pregnant women or those who plan to become pregnant, should limit their intake of cold water fish due to the possibility of mercury contamination.
• Consider soy products. Soy contains a compound called “isoflavones” that help regulate cholesterol levels.
• Drink alcohol in moderation, if at all.
• Reduce sugar intake.

Exercise

Losing weight may improve your cholesterol levels. Start exercising gradually and build up to 30 to 45 minutes at least three times per week. To get the most benefits, you may want to set a goal of 30 minutes of daily exercise. Talk with your doctor before beginning an exercise program.

Shopping for Low Fat and Low Cholesterol Foods

• Lean cuts of red meat (no more than 6 ounces cooked per day)
• White meat chicken or turkey with the skin removed (baked or roasted)
• Fruits and vegetables (canned or fresh)
• Whole grains, beans, pasta, breads, potatoes, hot and cold cereals, taco shells and plain tortillas
• Vegetable oils (olive, corn and canola)
• Fish, shrimp and shellfish (baked or broiled)
• Skim milk, ice milk, low-fat/non-fat yogurt and cheeses labeled “low fat,” “light” or “part skim”
• Angel food cake, fig bar cookies, gingersnaps, animal crackers, jelly beans
• Hard candies, popsicles, frozen non- or low-fat yogurt, sherbet

For a free, confidential physician referral, call toll-free 1-800-548-5559.