What YOU Can Do To Improve YOUR Cholesterol Profile

What YOU can do to improve YOUR Cholesterol Profile

 

If your LDL is elevated:

  • Keep your saturated fat intake Low – no more than 6% of total calorie intake =
    • No more than 8 grams/day, on a 1,200 calorie diet
    • No more than 13 grams/day, on a 2,000 calorie diet
  • Avoid Trans Fat completely (read labels and avoid all partially hydrogenated oils)
  • Consume a variety of dietary fiber, from 100% whole grains, vegetables, and whole fruits (try and include 2+ sources of fiber at each meal, and 1+ at snacks)
  • Potentially beneficial nutritional supplements– (Consult with you Doctor before beginning any nutritional supplement)
  1. Metamucil – (available in capsule, chewable, and powder form): take 1 serving (read label for serving sizes) daily with dinner. (Is most effective in lowering cholesterol, when taken with dinner).
  2. Consider adding 2,000mg per day of plant sterols–via a dietary supplement (i.e. Nature Made- CholestOff), functional food, or chewable form – ie: Benecol or Quest – Cardio chews. (see Sterols & Stanols handout, for more info). Visit corowise.com for more products

 

If your HDL is Low:

  • Increase your exercise: The American Heart Association recommends at least 150 minutes per week of moderate exercise, or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity).
  • Eliminate/Avoid Trans Fats (see above)
  • Potentially beneficial nutritional supplement–(Be sure to consult with you Doctor before beginning any nutritional supplement):
    • Fish Oil capsules: Look for the TOTAL Omega-3 content (listed on the back of the bottle, not the front!) Aim for 2000-4000mg of (Total) omega-3s (also referred to as EPA+DHA) daily

(Be sure the brand your purchase is labeled as “free from mercury and/or PCBs;” avoid purchasing fish oil that contains cholesterol)

 

If your Triglycerides are high:

  • Keep your saturated fat intake Low (see recommendations for Sat Fat above).
  • Consume a variety of dietary fiber, from 100% whole grains, vegetables, and whole fruits
  • Decrease/limit your consumption of refined carbohydrates (aka simple sugars):
  • Aim for < 5 grams of sugar on food labels! For yogurts (and other dairy), aim for < 10 grams of sugar
  • Choose 100% whole grains (100% whole wheat and 100% whole grain flour), as often as possible – limit white flour, and highly processed snacks and sweets
  • Limit fruit juice consumption (no more than 4 ounces per day), choose whole fruits instead
  • Potentially beneficial nutritional supplement–(Be sure to consult with you Doctor before beginning any nutritional supplement):
    • Fish Oil capsules: Look for the TOTAL Omega-3 content (listed on the back of the bottle, not the front!) Aim for 2000-4000mg of (Total) omega-3s (also referred to as EPA+DHA) daily

(Be sure the brand your purchase is labeled as “free from mercury and/or PCBs;” avoid purchasing fish oil that contains cholesterol)

 

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