Diet for High Cholesterol
This diet is low in saturated fats, trans fats and cholesterol while high in whole grains, fruits and vegetables. For expert nutritional advice, consult with a Registered Dietitian.
High Cholesterol Levels Defined
Hyperlipidemia is when you have some blood work done and your cholesterol is high. There are also other kinds of cholesterol such as LDL cholesterol (the ‘bad’ one) and HDL cholesterol (the ‘good’ one). Dyslipidemia is when your blood is taken to test for high cholesterol levels. Your total cholesterol may be normal but when we look further into the kinds of cholesterol ie. LDL, HDL and triglycerides (TG), these may be too high or too low. If this happens, this is called Dyslipidemia.
Tips To Help Reduce Your Cholesterol Levels
1. Eat high fibre foods: whole and multigrains as your major source of carbohydrates; soluble fibres such as oat bran, psyllium & barley are great.
2. Use unsaturated fats such as olive/canola oils & non-hydro- genated margarine; use these in their raw states. Try not to fry your food.
3. Eat an abundance of fruits and vegetables; 2 vegetables at lunch and 2 at supper; eat 2-3 fruits everyday; eat fruit as nutritious snacks.
4. Eat adequate amounts of omega-3 fatty acids; which are found naturally in darker fish such as salmon & tuna and ground flax seed. There are
now omega-3 containing foods on the market such as omega-3 eggs, cheese, yogourt, milk and ice cream.
5. Eat lower glycemic index foods. These foods will help you lose weight, lower your bad cholesterol (LDL) and increase your good cholesterol
(HDL). The Internet is a great source of information. Do a search for “glycemic index”.
6. Regular physical activity. Do 30 minutes/day; walking is great!
7. A healthy body weight. If you are overweight, try to lose 10% of your present weight.