University:
Boston University
Course:
SAR HP 151 | Introduction to Health Professions
Academic year:

2024
Views:

71

Pages:

2
Author:

hieti9j8

How Can I Lower High Cholesterol? Too much cholesterol in the blood can lead to heart disease and stroke — America’s No. 1 and No. 3 killers. Even though there’s much you can do to lower your cholesterol levels and protect yourself, half of American adults still have levels that are too high (over 200 mg/dL). Clot preventing blood flow You can reduce cholesterol in your blood by eating healthful foods, losing weight if you need to and being physically active. Some people also need to take medicine because changing their diet isn’t enough. Your doctor and nurses will help you set up a plan for reducing your cholesterol — and keeping yourself healthy! Plaque buildup Most heart and blood vessel disease is caused by a buildup of cholesterol, plaque and other fatty deposits in artery walls. The arteries that feed the heart can become so clogged that the blood flow is reduced, causing chest pain. If a blood clot forms and blocks the artery, a heart attack can occur. Similarly, if a blood clot blocks an artery leading to or in the brain, a stroke results. Site of blockage in coronary artery Affected area of the heart What should I eat? Focus on low-saturated-fat, trans fat-free, low-cholesterol foods such as these: • A variety of fruits and vegetables (choose 8 to 10 servings per day) • Fatty fish (enjoy at least 2 servings baked or grilled each week) • A variety of grain products like bread, cereal, rice and pasta, including whole grains (choose 6 or more servings per day) • Beans and peas • Fat-free and low-fat milk products (2 to 3 servings per day) • Unsaturated vegetable oils like canola, corn, olive, safflower and soybean oils (but a limited amount of margarines and spreads made from them) • Lean meats and poultry without skin (choose up to 5 to 6 total ounces per day) • Nuts and seeds in limited amounts (4 to 5 servings per week) What should I limit? • Whole milk, cream and ice cream • Butter, egg yolks and cheese — and foods made with them • Organ meats like liver, sweetbreads, kidney and brain • High-fat processed meats like sausage, bologna, salami and hot dogs • Duck and goose meat (raised for market) • Saturated oils like coconut oil, palm oil and palm kernel oil • Bakery goods made with egg yolks and saturated fats • Solid fats like shortening, partially hydrogenated margarine and lard • Fatty meats that aren’t trimmed • Fried foods What are some cooking tips? • Use a rack to drain off fat when you broil, roast or bake. • Don’t baste with drippings; use wine, fruit juice or marinade. • Broil or grill instead of pan-frying. • Cut off all visible fat from meat before cooking, and take all the skin off poultry pieces. (If you’re roasting a whole chicken or turkey, remove the skin after cooking.) • Use a vegetable oil spray to brown or sauté foods. • Serve smaller portions of higher-fat dishes, and serve bigger portions of lower-fat dishes like pasta, rice, beans and vegetables. • Make recipes or egg dishes with egg whites or egg substitutes, not yolks. • Instead of regular cheese, use low-fat cottage cheese, part-skim milk mozzarella and other fat-free or low-fat cheeses.