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Nutrition
When starting to manage your cholesterol, you will begin to make healthier food choices.
Managing Cholesterol with Healthy Food ChoicesWhen starting to manage your cholesterol, you will begin to make healthier food choices.Fats to AvoidOne change to make is to avoid foods with saturated fats and trans fats. These fats can raise your LDL levels (the bad kind of cholesterol), increasing your risk of plaque buildup.Foods high in saturated fats include:ButterLard and shorteningFried foodsHigh-fat dairy foodsFatty meatsTrans fats are found in many processed and packaged foods. Besides increasing your LDL, trans fats also lower your HDL (the good cholesterol), so you have two reasons to avoid them.Healthier Fat ChoicesInstead of saturated and trans fats, choose foods with unsaturated fats. These fats don’t make your LDL levels go up.Unsaturated fats are found in:Oils like sunflower, corn, olive, and canolaNuts like walnuts and almondsFishAvocados“We love yams. I cut them in very small slices and I put some olive oil and Mrs. Dash and I roast them.”“My wife cut back on a lot of oil in the cooking. She would just use very little bit of oil cooking. We eat broiled foods rather than fried foods.”Eat More FiberAnother change you can make to your eating habits is to eat more fiber. Fiber can help reduce how much LDL cholesterol stays in your bloodstream.Add fiber by eating more:FruitsVegetablesWhole grain breads and cereals“I find myself going to the farmer’s market once a week … so that way I’m getting the chance to sample different fruits and vegetables that are in for the season.”Reading Food LabelsUse the food label to help pick the best foods for you. Look for foods low in saturated fat and trans fat, and high in fiber. Make sure you are eating the correct serving size.Also, keep in mind that some foods low in fat are actually high in sugar or sodium. So it’s best to look at the whole food label to pick the healthiest choice for you.Final TipsChanging the way you have eaten for years can be difficult. Work with your healthcare provider to help find ways for you to make healthy food choices each day in order to reach your cholesterol goals. They may recommend visiting with a dietitian or joining a healthy heart support group in your area.Talking about your food choices with family and friends, planning meals, and cooking together can go a long way to meet your cholesterol goals.Disclaimer: This program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness, or suitability of this video for medical decision making. For all health-related issues, please contact your healthcare provider.© Milner-Fenwick, Inc.
Watch several examples of the strategies you can use to help make healthy food choices at fast food restaurants.
Learn strategies for making healthy food options readily available to help you make healthy choices every day.
See the difference between the healthy and unhealthy fats, and learn which you should be including in the foods you eat each day.
Familiarize yourself with MyPlate, a nutrition tool you can use to help choose healthy foods for yourself and your family.
