Cholesterol is a waxy substance made by the liver and supplied in the diet through animal products that include:
• Meats
• Poultry
• Fish
• Dairy products
We need Cholesterol in our bodies to help insulate nerves, make cell membranes and produce certain hormones. Our bodies are equipped to make all the cholesterol we need. We do not need to add cholesterol to our diet. Too much cholesterol in the blood can lead to cardiovascular disease. Cardiovascular disease is America’s No. 1 killer. In this article you will read some ways to manage your cholesterol levels.
Step 1: Get Started
• Call your healthcare provider to schedule a cholesterol screening
• Eat foods low in saturated and trans fat and cholesterol
• Achieve or maintain a healthy weight
• Maintain a regular physical activity routine
• Take medication, if needed, as prescribed
• Follow your healthcare professional’s recommendations
• Commit to improve and maintain your health
Step 2: Adjust your diet
• Consume less saturated fat. Watch calories by eating a wide variety of foods that are low in saturated fat and cholesterol. Use fat-free or 1% milk dairy products. Skip on the whole-milk dairy products.
• Eat as many fruits and vegetables as you can. You will find that fruits and vegetables fill you up and make you feel more satisfied overall. You should eat at least five servings of fruits and vegetables every day.
• Eat more fiber. Eat six or more servings of cereals, breads, pasta and other whole-grain products.
• Eat less meat, especially red meats. Eat fish, poultry without skin and leaner cuts of meat instead of fatty ones.
Step 3: Get active
• Swim
• Cycle
• Jog
• Ski
• Aerobic dancing
• Walking
• Or any of dozens of other activities that can help you achieve your target cholesterol levels (as determined by your personal physician or healthcare provider)
Step 4: Check your progress. By this step, you will have:
• Visited your healthcare provider for cholesterol screening to get your numbers
• You have set a cholesterol goal (with your physician’s help and advice)
• Your risk factors and when you should recheck your cholesterol has been determined between you and your physician
• You have modified your diet by eating low-saturated and trans fats, low-cholesterol foods
• You have started and are maintaining regular physical activity
• Taken the necessary steps to get treated as determined by you and your personal physician. This might include medication if you are unable to lower your cholesterol level and keep it lowered.
In summary of what you need to do to keep your HDL up and your LDL down (control your cholesterol level):
• Eat foods low in saturated fat and cholesterol (read your food labels)
• Achieve or maintain a healthy weight
• Get regular physical activity
• Take medication as prescribed
• Follow your personal physician or healthcare provider’s professional recommendations
• Stick to your action plan. Managing your cholesterol level is a daily and lifelong commitment.
By Connie Limon
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