What can I do to lower my colesterol

Hi Carol,

The best steps to take to lower cholesterol really depend on your numbers.  For example, if LDL is elevated you want to reduce saturated and trans fat intake and if triglycerides are elevated you want to reduce simple sugars and alcohol.

Here are some tips and links to additional information.

If you're overweight, weight loss of as little as 5-10 pounds will help improve your cholesterol.  If your weight is within a healthy range, then simply maintain where you are. 

The best way to boost HDL is by increasing your physical activity, especially aerobic activities (walk, jog, bike, swim, etc.).  HDL is your "good" cholesterol and you want it to be high.  Increasing your activity will also have a positive impact (raise your HDL and lower LDL).  Here is an article on raising HDL - Long workouts best for raising good cholesterol.

Look at your saturated fat and trans fat intake and see where you can make cuts.   Your total fat intake for the day should be limited to 30% of your daily calories.  Of this 30%, only 7% should be from saturated fat and <1% from trans fats. 

Be sure to include sources high in fiber in your daily diet (especially soluble fiber), such as whole grain products, fruits, and vegetables daily.

Adding heart healthy omega 3 fatty acids would be a benefit.  Here are three articles where you can learn more about using omega 3's - Get a Grip on Fatty Acids, Top 5 Omega 3 Sources to Lower Cholesterol, Omega 3's - How much to lower cholesterol?

If you are struggling with high triglycerides, here is an article with tips for controlling triglycerides - Triglycerides: Why they matter and how to lower them

You can learn about a diet to lower cholesterol here. 

All the best,

Lisa Nelson, RD, LN

The Heart of Health ezine

I am currently taking medication for high blood pressure.  I try everything I can to loose weight and am not successful with it.  Is there a type of diet pill you can take with high blood pressure?