Get more soluble fiber with whole-grain bread, kidney beans, quinoa and more You just need to eat them in moderation.ģ. Like anything, it’s OK to have some saturated fats in your diet. When you’re grilling out, choose leaner cuts of meat. Trout (a beloved Minnesota and Wisconsin lake fish), grouper or tuna steaks or fillets can be eaten once per month.Īll that said, steak and hamburger can be hard to resist.Lake herring (that good old Minnesota staple), halibut or canned light tuna can be eaten once a week.Shellfish like shrimp and crab, and cod can also be eaten that often. Oily fish like Atlantic- or Pacific-caught salmon, Atlantic mackerel or tilapia can be eaten two times per week.Here are some examples of the kinds of fish you can eat on a weekly or monthly basis. You can also try working more fish into your diet.įish are low in saturated fats and many also contain omega-3 fatty acids, which benefit your heart health and can boost your good HDL cholesterol levels. For healthier alternatives, choose skinless chicken or skinless turkey more often, and avoid processed meats. Many red meats are high in saturated fats, which can raise bad LDL cholesterol levels. Pantry running low? Refrigerator looking a bit emptier than usual? Before you head out to the supermarket to restock, take a moment to review your shopping list and see if there’s a chance to make some easy protein switches.įor starters, go easy on red meats. Choose meats with fewer saturated fats like fish or chicken They’re some of the biggest offenders when it comes to high cholesterol, and cutting them out of your diet can be a great move.Ģ. So if you really want to lower your cholesterol, read labels and try to avoid trans fats whenever you can. Unfortunately, they also contribute to raising bad LDL cholesterol levels – while reducing good HDL cholesterol levels. They’re common in many processed foods, and they’re also present in many baked goods that use margarine or shortening. Trans fats help make products last longer so they can ship and store easier. Trans fats, also known as “hydrogenated oils” or “partially hydrogenated vegetable oil”, are sneaky ingredients that may be good for food manufacturers, but they’re not so good for you.
#ALDL CHOLESTEROL HOW TO#
You’ve probably heard this advice over and over again because it’s one of the easiest things you can do to help control your diet: Read nutrition labels.Īside from telling you about how to eat a heart-healthy diet, nutrition labels can also help you avoid one of the worst ingredients for your cholesterol levels: trans fats. Read those nutrition labels to avoid trans fats Here are 10 things you can do to lower cholesterol without medication, including foods that lower cholesterol, light exercise ideas and more.ġ. But there are changes you can make today to help lower your LDL and increase your HDL. High cholesterol levels affect around one in every three Americans. If you have high cholesterol levels, it usually means you have too much LDL and not enough HDL. On the other hand, HDL – “good cholesterol” – actually helps remove that bad cholesterol from your bloodstream.
LDL – or “bad cholesterol” – can make plaque in your arteries, putting you at risk for hardened arteries (atherosclerosis), heart disease, vascular issues and more. But as you’ve probably heard, not all cholesterol is the same. Cholesterol plays a vital role in your ability to build healthy cells, and your body simply couldn’t function without it.
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