Over time arteries develop plaque that causes the blood vessels to narrow, which increases the risk of heart disease, heart attack and stroke. Plaque can build as a result of smoking, high blood pressure and high cholesterol. Diet and lifestyle changes like not smoking, losing weight if overweight and exercising most days of the week can help prevent or slow down the amount of plaque buildup in arteries.
Step 1
Limit sodium to 1,500mg a day to help control blood pressure. The fresher the food is, the less sodium it will have. Some foods high in sodium are soups, canned vegetables, processed snacks, fast food, microwave dinners, sauces and condiments. Also do not salt foods.
Step 2
Limit total fat intake. The American Heart Association recommends limiting total fat intake to 25 to 35 percent of total daily calories. For example for an 1,800-calorie diet that would be 50 to 70g of fat a day. That number includes monounsaturated fats, polyunsaturated fats, saturated fats and trans fat. Fat is found in animal products, nuts, seeds, legumes, oils, fried foods and many prepackaged foods.
Step 3
Reduce the intake of saturated fat to less than 7 percent of total calories, as recommended by the Therapeutic Lifestyle Changes diet. For a 1,800-calorie diet, 7 percent of total calories would be 14g of saturated fat a day. Foods that are high in saturated fat include animal products like fatty meats, high fat milk and dairy products, butter, as well as fried foods, many baked goods and preprocessed foods.
Step 4
Trans fat is especially bad for heart health and to help lower cholesterol the goal would be to avoid it completely. The American Heart Association recommends limiting trans fat intake to 1 percent of total calories a day which for an 1,800 calorie diet would be 2g of trans fat a day. Trans fat is found in many prepackaged foods and is listed in the ingredient list as partially hydrogenated. The labeling requirements for trans fat state that if a product has less than half a gram of trans fat, then the product can say that the product has zero grams trans fat and is trans fat free.
Step 5
Use unsaturated fats sources instead of saturated fats to help lower cholesterol. Unsaturated fat sources include nuts, seeds, legumes, avocados and plant oils like canola or olive oil. Even though unsaturated fats are good for you, you still have to watch the portion size of these items. For example a serving size of nuts is 1 oz., which is about 2 tbsp.
Step 6
Limit the amount of cholesterol in the diet to 200mg a day. Cholesterol is found in many animal products like meats, in the visible fat on meats, chicken skins, egg yolks, dairy products and butter. Try to use less of these items or choose the lower fat version.
Step 7
Use omega-3 food sources.The MayoClinic.com notes that having two servings of omega-3 containing fish like albacore tuna, mackerel, salmon, lake trout, herring, halibut and sardines helps to lower cholesterol. MayoClinic.com does suggest that those who are unable to eat fish can eat small amounts of ground flax seed or canola oil to get the omega-3 fatty acids. Always check with the doctor to see if it would be safe to use omega-3 fatty acid supplements or if you need any.
Step 8
Use more fiber. According to MayoClinic.com, using soluble fiber containing foods can help lower cholesterol. Foods that contain soluble fiber include oatmeal, 100 percent whole wheat bread, whole wheat pasta, brown rice, some cereals, vegetables, beans and fruits. Always remember to drink enough water when eating high fiber foods to avoid gastrointestinal upset, bloating and cramps.
Step 9
Use plant stanols and sterols. According to MayoClinic.com, using plant stanols or sterols can help lower cholesterol since they help lower the amount of cholesterol absorbed during digestion. The recommended amount is about 2g a day. Plant stanols and sterols are added to foods like orange juice, breads, margarines, milk and some yogurts.
References
- National Heart, Lung and Blood Institute: Introduction to the TLC diet
- American Heart Association: Know Your Fats
- Food and Drug Administration: Guidance for Industry: Trans Fatty Acids in Nutrition Labeling, Nutrient Content Claims, Health Claims; Small Entity Compliance Guide
- MayoClinic.com: High Cholesterol
Member Comments