Lowering Your LDL and Total Cholesterol

1. Provided Courtesy of RD411.com Where health care professionals go for information Lowering Your LDL and Total Cholesterol Review Date 8/09 G-1084 Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC

2. Aim for 25-35 grams of fiber/day, particularly soluble fiber Maintain healthy weight Focus on 5 a day or more Decrease LDL and Total Cholesterol Limit saturated and trans fats Focus on activity Replace saturated fats with monounsaturated (olive oil) and polyunsaturated fats (salmon)

3. Focus on Fiber, Especially Soluble Fiber • For general health, adults should aim for at least 25-35 grams (g)/day of dietary fiber from a variety of food sources • Healthy kids age 3-18 years should aim for their age plus 5 g of dietary fiber/day • The Mayo Clinic says eating 10 g of soluble fiber/day lowers low-density lipoprotein (LDL) and total cholesterol

4. Soluble Fiber

5. Maintain a Healthy Weight • Losing 5%-10% of your body weight can decrease your LDL and total cholesterol • Example: Losing 10-20 pounds (lb) for a 200-lb person

6. Maintain a Healthy Weight • Lose weight by creating a calorie deficit: • Reduce portions • Try to use calorie-free beverages • Focus on fruits, vegetables, lean meats, low- fat dairy, and whole grains • Opt for the fat-free, sugar-free versions of foods • Read food labels • Eat three meals/day • Stay well hydrated

7. Maintain a Healthy Weight • 1 lb of fat=3500 calories • A 250-500 calorie deficit/day will allow for ½-1 lb weight loss/week • Aerobic activities burn the most calories: • Running • Swimming • Bicycling • Strengthening activities also help to build muscle

8. Focus on Five a Day Why eat five servings/day of a variety of fruits and vegetables? • Fruits and vegetables are: • Packed with vitamins and minerals • Help you to maintain a healthy weight • An excellent source of fiber and antioxidants • Shown to help reduce the risk of heart disease, stroke, and some cancers

9. How to Increase Your Fruits and Vegetables • Top cereal, oatmeal, and pancakes with sliced apples or berries • Have a piece of fruit for a snack • Add vegetables (peppers, broccoli, spinach, mushrooms, and tomatoes) to an egg white omelet

10. Tips for Purchasing Fruits and Vegetables • Consider canned, dried, and frozen fruits and vegetables (good options) • Purchase fruit without added sugar or syrups • Look for vegetables without added salt or butter • Try low-fat dips or hummus

11. Focus on Activity • You can achieve health benefits to your heart, lungs, and circulation by participating in moderate-to-vigorous aerobic activity for 30 minutes most days of the week • You can accumulate your times—three 10-minute or two 15-minute sessions to equal 30 minutes

12. Focus on Activity • Rate your workout on a scale from 1-10 • Aim for moderate intensity when exercising for health benefits • 0=extremely easy • 4-7=moderate intensity • 10=extremely hard

13. Focus on Healthy Fats • To improve your cholesterol, replace saturated fats with: • Monounsaturated fats—olive oil, canola oil, olives, avocados, peanut butter, and many nuts and seeds • Polyunsaturated fats—omega-3 fatty acids, such as flaxseed, walnuts, salmon, soybeans, halibut, shrimp, snapper, and tofu • American Heart Association recommendation: • Eat 5 ounces of fish at least twice a week

14. Limit Saturated and Trans Fats • Look at food labels—stay away from foods with partially hydrogenated or hydrogenated oils • Choose low-fat and skim dairy products • Eat lean meat (trim fat and remove skin) • Bake, roast, braise, broil, grill, or poach food • Avoid fried foods • Watch for hidden fats in salad dressings, gravy, and processed foods • Limit oils to 1-2 teaspoons at a meal or less

15. Fat Consumption Limits Fat Consumption Limits for Lowering Blood Cholesterol g=grams, <=less than