Cholesterol: Factors Within Your Control!

  1. Maintain a Healthy Weight or lose weight if necessary
  2. Total Fat, including good and bad fats (sat, trans)
  3. Saturated Fat
  4. Cholesterol-containing foods:
  • Cholesterol is only found in animal-based foods.
  • All animal-based foods, including lean meats, fish and shellfish, and low fat dairy keep to only several servings per week.
  • Vegetarian proteins are recommended as much as possible
    • tofu, veggie burgers, hummus, beans for soups, salads, tacos, tortillas, seitan, soy crumbles meat replacement sold in food stores near tofu.
  • It is controversial the degree to which cholesterol-containing foods (animal foods-meat, dairy) impact cholesterol levels, but they should still be kept to only a few servings per week.
  • Research shows that saturated and trans fats however, have a significant impact on blood cholesterol levels.
    • Saturated fats are solid at room temperature.
    • Examples of saturated fats: Butter, margarine, the fat in meats and cheeses, cream cheese.
    • Examples of trans fats: margarine, fats in baked goods and pastries.
  1. Fiber is only found in plant foods, such as fruits, vegetables, whole grains, beans, lentils.
  • You should get 25-35 grams per day.
  • If you cannot get enough through consider a fiber supplement, such as psillium fiber. Metamucil is one of these types of fiber.
  • Consume lots of water when increasing fiber intake.
  1. Eat fish at least 2 times per week.
  2. Exercise 4-6 times per week for at least 30 minutes each time for aerobic exercise. Weight training is encouraged 2 times per week. Exercise will increase HDL levels, as will consuming mostly healthy oils and fats in very small amounts (olive, canola, nuts, seeds, avocado, nut butters), and losing weight for many people.

TRIGYLCERIDES: A fat in the blood which is controlled by limiting total fats, saturated fats, sugars, alcohol and refined carbohydrates, as well as maintaining a healthy weight. Fish oil via supplements or consuming fish is known to be helpful. The Nutrition Counseling Specialists