Quick Tips to Lower Your Cholesterol and Triglycerides

  • Eat only 1-2 egg yolks a week. Eat as many egg whites as you wish.
  • Choose monounsaturated vegetable oils to prepare foods, such as olive, canola and peanut oils
  • Choose “reduced fat” or “fat free” alternatives for cheese, sour cream, ice cream, mayonnaise, salad dressings, etc.
  • Read food labels for total fat content of packaged food items. A “low fat” food should provide 3-5 grams or less of total fat per serving.
  • Eat at least 2 fish meals per week, preferably of fish high in Omega3 or fish oils like: salmon, tuna, mackerel, trout, sardines, herring or mullet. Use water-packed canned fish.
  • Seafood, such as shrimp, lobster, crab, oysters, and scallops are also good sources of Omega 3 or oils and can be prepared broiled or baked.
  • Eat “red” meats less often than fish and poultry. Use only the less fatty cuts of beef, pork, or lamb. For beef, choose round sirloin, top loin, and tenderloin. For pork, choose tenderloin, fresh leg or shoulder (arm or picnic). For lamb, choose leg, arm or loin.
  • If a recipe calls for ground beef, choose ground round or sirloin OR use ground turkey.
  • Eat more high fiber breads and cereals, such as oatmeal, oat bran, whole wheat, whole grain cereals and breads, brown rice and whole wheat pasta.
  • Introduce soy in to the diet, such as tofu, soynuts, etc.
  • Choose meatless meals at least twice a week. Try red beans and rice, lentil soup or peanut butter sandwiches.
  • To lower triglycerides, limit your intake of foods high in sugar, such as jams, jellies, honey, cakes, pies, cookies, etc.) Use fresh fruits and canned fruits in their own juice or water packed.
  • Avoid alcohol.

 

Developed by Kim Andreola MS, RD

Information provided is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional.

Good vs. Bad Cholesterol.  (2014, January 1). American Heart Association. Retrieved June 10, 2014, from http://www.heart.org

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