Heart Healthy: How You Can Lower Your Blood Cholesterol

What you need to know about blood cholesterol, plus tips to keeping it under control.

Guide to healthy eating

1. Healthy food choices
Choose food that are low in saturated fat and cholesterol. Examples include fruits and vegetables, grain and whole grain products, fat-free and low-fat milk products. lean meat and poultry without skin and fatty fish.

Use low-fat alternatives, such as low-fat cheese and low-fat mayonnaise, instead of regular cheese and mayonnaise.

2. Healthy cooking
  • When preparing your meals, use unsaturated vegetable oils like canola, corn, olive, safflower and soybean oils.
  • Use a rack to drain off fat when you roast or bake.
  • Steam, broil or grill instead of pan-frying or deep-frying.
  • Trim off all visible fat and skin from the meat before cooking.
  • Use less salt in your dishes. For flavoring, try using spices like ginger and garlic instead.

3. Healthy outside meals
  • Fried, basted, braised, au gratin, crispy, escalloped, pan-fried, sautéed, stewed or stuffed foods are high in fat. For healthier choices on the menu, look out for steamed, broiled, baked, grilled, poached or roasted foods.
  • Even if dishes low in saturated fat and cholesterol aren't on the menu, you can request the chefs to use less oils when cooking.
  • Avoid high-sodium food, including those that are pickled, in cocktail sauce, smoked, in broth or au jus, in a tomato base, or in soy or teriyaki sauce.

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