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Ways to Lower Cholesterol
Posted: Jan. 1, 2007
You can lower your cholesterol by maintaining a healthy weight and by watching what you eat. When grocery shopping and eating out, choose foods that are low in saturated fats, trans fats, and cholesterol.
If you are overweight, losing weight can help lower your total cholesterol and LDL ("bad cholesterol") levels. Try making small changes like eating an apple instead of potato chips, taking the stairs instead of the elevator, or parking farther away from the entrance to your office, the grocery store or the mall.
Eat more:
- Fish, poultry (chicken, turkey — breast meat or drumstick is best), and lean meats (round, sirloin, loin). Broil, bake, roast or poach foods. Remove the fat and skin before eating.
- Skim (fat-free) or low-fat (1%) milk and cheeses, and low-fat or nonfat yogurt
- Fruits and vegetables (try for five a day)
- Cereals, breads, rice, and pasta made from whole grains (such as "whole-wheat" or "whole-grain" bread and pasta, rye bread, brown rice, and oatmeal)
Eat less:
- Organ meats (liver, kidney, brains)
- Egg yolks
- Fats (butter, lard) and oils
- Packaged and processed foods
Source: U.S. Department of Health and Human Services’ Office on Women’s Health
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