Cholesterol is a fat-like material our body makes. Cholesterol also gets into our bloodstream through foods like meat, unhealthy fats like butter and sugary foods. When there is too much cholesterol in our blood, it sticks to the inside of our blood vessels and arteries. When this builds up, it makes a hard plaque that can narrow our arteries. When this happens, your risk of strokes, heart disease or a heart attack increases.
HERE ARE NINE SIMPLE THINGS WE CAN DO TO KEEP OUR CHOLESTEROL IN CHECK:
- CUT FATS: Take skin off chicken and trim fat off meat. Stay away from processed meats like sausage, bologna, salami and hot dogs.
- GO FOR LOW FAT: Look for low-fat milk, cream, cheese, yogurt or butter, canned soups and dressings.
- DITCH THE BUTTER: Use nonstick cookware and cooking spray in place of butter when cooking in a pan.
- BUMP UP YOUR FRUITS AND VEGGIES: Eat eight or more servings of vegetables and fruits every day. Steam them when possible. Use low- or no-salt seasoning on them if needed.
- CUT DOWN ON FRIED FOODS: Broil, stir-fry or roast instead of frying.
- NIX THE OIL: Eat tuna packed in water, not oil.
- GO HIGH FIBER: Increase foods high in fiber (vegetables, legumes, oatmeal, whole grains).
- HAVE HEALTHY SNACKS: Opt for healthier snacks such as air popped popcorn or lite microwave popcorn, rice cakes, low-fat tortilla chips and salsa, 100% vegetable juice (instead of soda), a handful of dried fruit (with no added sugar), low-fat granola, fat free or low-fat yogurt.
- CHOOSE YOUR FOODS WISELY: When eating out, choose foods lower in fat: fish, chicken or seafood (not fried).
We all have the ability to change our eating habits. Try one thing at a time and don’t become upset if it doesn’t go as planned at first. If you’d like more tips for healthy eating, check out www.dlife.com or www.heart.org.
Sources: www.heart.org www.webmd.com.
