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5 Tips to Improving Cholesterol and Reducing Triglycerides

11/17/2010

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1. Enjoy at least 30 minutes a day of aerobic activity.  Try activities you enjoy.  Here are a few examples:
  • Take the dog for a fast-paced walk
  • Dance to your favorite music
  • Go swimming with some friends or take your kids to the pool
2. Manage the amount and kind of fats you eat.  There are 3 types of fat the Good (unsaturated), the bad (saturated) and the ugly (trans fat).  Try to consume mostly the good but also keep the ugly to a minimum of 2 grams per day.  You can find the content of trans fat in packaged products by reading the nutrition facts label.  Make sure you take serving size into consideration.
Good fats:
  • Cook with canola oil and use olive oil in salads and sauces
  • Enjoy nuts, seeds and peanut butter in small amounts daily
  • Eat fatty fish like salmon and tuna
3. Eat more soluble fiber to decrease LDL or "lousy" cholesterol.  Soluble fiber is found in these foods that are always part of a healthy diet:
  • Oatmeal
  • Most fruits
  • Potatoes (and no, french fries are not beneficial)
  • Ground flaxseed
  • Beans
4. Eat less sugar, plain and simple.  Here are a few tips that may help:
  • Eat fruit instead of drinking juice
  • Eat half the dessert you might normally eat
  • Cut out soda pop
  • Add half the sugar or none at all in your morning coffee
  • Read labels on your breakfast ceral and choose cereals with 7 grams or less per serving
5. Lose weight.  Being overweight can lead to increased levels of cholesterol especially LDL the "bad" kind.  Following tips 1-4 can help with weight loss as well as helping reduce risk of high cholesterol.  The bottom line is this; there are no magic bullets to losing weight.  It simply comes down to how many calories your consume versus how many calories you burn.  Here are some straight-forward tips to weight loss:
  • Eat less, move more
  • Eat more nutrient rich foods and less calorie dense foods
  • Work on willpower
  • Learn to be OK with leaving food on your plate
  • Drink water at meals instead of liquids that contain calories like juice, soda or wine
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