The American Heart Association recommends a diet that emphasizes fish and poultry and limits red meat. Eat at least 8 ounces of non-fried fish each week. Choose oily fish such as salmon, trout and herring, which are high in omega-3 fatty acids. Prepare fish baked, broiled, grilled or boiled rather than breaded and fried, and without added salt, saturated fat or trans fat. Non-fried fish and shellfish, such as shrimp, crab and lobster, are low in saturated fat and are a healthy alternative to many cuts of meat and poultry. Research has shown the health benefits of eating seafood rich in omega-3 fatty acids, especially when it replaces less healthy proteins that are high in saturated fat and low in unsaturated fat. Including seafood high in omega-3 fatty acids as part of a heart-healthy diet can help reduce the risk of heart failure, coronary heart disease, cardiac arrest and the most common type of stroke ischemic. Try meatless meals featuring vegetables or beans. For example, think eggplant lasagna, or instead of a burger, consider a big grilled portobello mushroom on a bun.
Try using olive oil in place of other fats in your diet. Cutting down on saturated fat is great way to lower your cholesterol and look after you heart. Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat: Calories per Day Total Fat Saturated Fat 1, grams 10 grams 2, grams 13 grams 2, grams 17 grams Saturated fat is a bad fat because it raises your LDL bad cholesterol level more than anything else in your diet. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Ears Hearing aids 5 ways to prevent hearing loss. Eat a variety of healthy sources of protein such as peas, beans, lentils, fish, nuts, chicken and lean red meat. Aim to eat at least one portion of oily fish per week. Get moving Cholesterol concerns? These foods include Whole-grain cereals such as oatmeal and oat bran Fruits such as apples, bananas, oranges, pears, and prunes Legumes such as kidney beans, lentils, chick peas, black-eyed peas, and lima beans Eat lots of fruits and vegetables. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. How to Lower Cholesterol with Diet — see more articles.
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Lifestyle changes can help improve your cholesterol — and boost the cholesterol-lowering power of medications. High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you’d rather first make lifestyle changes to improve your cholesterol, try these five healthy changes. Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein HDL cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week. Adding physical activity, even in short intervals several times a day, can help you begin to lose weight.