If you've been told by your physician that you have high cholesterol, and it's finally time to do something about it, then you're in luck. There are plenty of resources available to you---most of them for free. When thinking about lowering your cholesterol, it's important that you don't think about taking action in the form of looking for a diet; rather gather general information you'll be able to use for a new way of life.
Step 1
Collect pamphlets about low cholesterol diets the next time you're at your doctor's office. Despite the fact that the drug companies are in business to make money, they typically offer a number of free pamphlets to help you become educated about cholesterol. Become an educated consumer about what type of cholesterol is good for you and bad. Work with your physician to understand what all of your options are before committing to a life-long regimen of cholesterol-lowering drugs.
Step 2
Check out the major Internet sites that have to do with cardiovascular disease, like the American Heart Association, the American Dietetic Association and the American Diabetes Association. All of these sites contain free advice on how to safely lower your cholesterol through a combination of diet, exercise and medications. Many of them also have links to sites with tasty meals using ingredients that may be new to you, such as non-fat milk and butter substitutes. If you don't have access to the Internet, stop by their offices in person to choose from hundreds of books, pamphlets and counseling services.
Step 3
Learn how to become an educated consumer by reading the labels on packages. Since 1994, the United States Food and Drug Administration has required all food product manufacturers to label their products with information about the number of servings per container, calories per serving, grams of carbohydrate, sodium, fat (as well as the specific types of fat). In most cases, the low-fat equivalent of full fat products will be sitting sided by side, so it's easy to pick up a bottle of two different salad dressings to determine which makes the most sense for you. Again, look for recipes on the side of the packaging.
Step 4
Learn about the value of oatmeal by reading the sides of the oatmeal containers. Almost all oatmeal and oat bran containers display interesting ways to use their products. Oatmeal and oat bran contain soluble and insoluble fiber that has been shown to lower LDL cholesterol. You can also find good sources of information by looking in the produce section of your local supermarket. Produce suppliers are eager to find new ways for consumers to buy their products, so they'll typically produce low-fat, high-fiber menu ideas and creative ways to use fresh fruits and vegetables in ways that may have never occurred to you.
Step 5
Eat at least two servings of fish per week. Certain types of cold water fish such as salmon, mackerel, tuna and sardines contain omega-3 fatty acids. Ask your butcher if he has information concerning the health benefits of eating fish. Consider adding fish to recipes where you used beef in the past.
Tips and Warnings
- Look for easy ways to make low cholesterol replacements of foods your normally eat. Ask your produce manager or butcher for pamphlets with menu ideas.
- Start slowly and discover what combinations work. Remember that many types of fresh fish and produce have shorter shelf lives than other foods.
