Bringing down Your Cholesterol with a Healthy Meal Plan
Following a healthy diet is one of the best things you can do for your heart. Your dietitian can help devise a meal plan to improve your cholesterol levels.
According to ATP III, such a plan should include:
- Cutting intake of saturated fats (found mostly in meat, milk and eggs) to less than 7 percent of calories.
- Decreasing cholesterol intake to less than 200 mg per day.
- Limiting trans fats (found in shortening, packaged foods and many margarines).
- Keeping total fat intake between 25 and 35 percent of calories.
- Eating more fiber. Total fiber should add up to 20 to 30 grams a day.
- Adding plant stanols and sterols to your diet. These are found in the cholesterol-lowering spreads Benecol, Take Control, Smart Balance Plus and in the dietary supplement Benecol SoftGels.
In addition, other changes in your eating habits may help your cholesterol levels.
- Eat smaller, more frequent meals throughout the day, which research has linked to lower total and LDL cholesterol levels.
- Consider drinking small amounts of alcohol, because alcohol raises HDL levels. However, if you don't drink now, don't start.
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