Tips on Lowering High Cholesterol

• Lose weight if you are above the desirable range. Although high cholesterol levels are not always associated with excess weight, over weight individuals typically have higher readings than normal-weight ones. Most of the suggestions for lowering cholesterol will also assist in doing this.

• Use a low fat, low cholesterol cookbook for recipes or modify traditional ones to reduce saturated fat and cholesterol content. Reduce portion sizes of meat dishes, and always trim away visible fat. Cook meats so that fat can drain off, and discard or skim all fat from the drippings.

• Use vegetables, pasta, and other low-fat, cholesterol-free foods to add quantity and variety to meals.

• Markedly reduce consumptions or cholesterol-rich foods, such as eggs and organ meats(liver, brains, and kidney). The American Heart Associations recommends that a person consume no more than four egg yolks a week, including those used in baked goods.

• Don’t be misled by advertising claims of no cholesterol. Check the labels and avoid palm, palm kernel, coconut, lard, and other highly saturated fats and oils. Avoid excessive use of product with partially hydrogenated vegetable oils since such product contain high levels of trans fatty acids, which may raise cholesterol levels.

• Exercise regularly. Frequency exercise helps in weight control and helps raise the HDL level in the bloods.

• Some types of dietary fiber can help lower cholesterol. These include the sticky or soluble fibers, such as pectin (found in apples and other fruits), guar (used in gum and as a thickener), and the fiber in oat or corn brans and dried beans and other legumes. Include foods containing these fibers in your regular diet.

• Have meatless meals a few times each week, but avoid quiche and cheese, nut, and cream dishes that many be high in fat.

• The butterfat found in milk and cheese contains more cholesterol –raising saturated fats than does the fat in red meat or poultry. Therefore, use skim or 1-percent-fat milk. Substitute tub and liquid margarine for butter, and use cheese sparingly unless it is made from skim milk. (Even part-skim milk cheese tends to be high fat.)