Using egg substitutes instead of eating eggs. The yolk is high in cholesterol. Drinking skim milk instead of whole milk. Eating lean meats like fish and poultry. Avoiding organ meats. There is evidence that the Portfolio diet can lower LDL cholesterol by about 11% in adults who have mild to moderately high LDL cholesterol levels. [3] X Expert Source Find BC DietitiansRegistered Dietitians Group Expert Interview. 22 October 2020.
Cooking with monosaturated fats such as olive oil, peanut oil, and canola oil. Avoiding saturated fats such as butter, solid shortening, sausage, hard cheese, milk chocolate, lard, cream, coconut and palm oil. Eating lean meats such as poultry and fish. If you eat fatty meats, trim the fat away. Reading the packaging of commercially prepared foods. Many foods that are marked trans fat-free do actually contain trans fats. If the ingredients list partially hydrogenated oils, the product contains trans fats. Common products with trans fats include margarine and store-bought cookies, cakes, and crackers.
Cod, tuna, and halibut have less fat and cholesterol than poultry. Try substituting fish in place of beef, pork, or chicken at least twice per week. Salmon, mackerel, and herring contain omega-3 fatty acids which are good for your heart.
Substitute a piece of fruit for dessert in the evenings. Healthy alternatives to ice cream and cakes include apples, bananas, and fruit salads. Don’t add sugar to the fruit salads because this increases the calories. Take fresh fruit and vegetables with you to snack on throughout the day. Carrots, peppers, apples, and bananas are easy to bring with you wherever you go. Start your meals with a salad. By eating the salad at the beginning of the meal, you are likely to eat more of it because that is when you are most hungry. You can keep the salads interesting by putting different combinations of fruits and vegetables in it. Serve vegetables as part of your main dish. Substitute squash or cooked vegetables for pasta or rice.
Brown rice instead of white Whole-wheat pasta Whole grain bread Oatmeal Bran
Cut sweets like candies, cakes and pastries from your diet. White flour is also a simple carbohydrate. Reduce the amount of baked goods you eat that are made from processed white flour. This includes white breads and many store-bought crackers, cakes, and muffins.
Whey protein Artichoke Barley Beta-sitosterol Blond psyllium Garlic Oat bran Sitostanol
Check the ingredients on any red yeast supplements. If it contains lovastatin, do not take it.
You may also experience flushing while using niacin (characterized by a warmth, itching, redness, or tingly feeling under your skin). However, as you continue to take niacin, flushing should subside. Flushing can be made worse by drinking alcohol or hot beverages.
Talk to your doctor. Your doctor will be able to tell you what treatments are likely to be best for you. Join a support group in person or online. Your doctor may be able to recommend resources in your area. You can also contact your local health department and search for resources online. Get support from a hotline. See an addictions counselor. Your doctor may be able to recommend someone who specializes in helping people quit smoking. Get residential treatment. Try nicotine replacement therapy.
One drink per day for women One to two drinks per day for men
Biking Swimming Jogging Joining a community sports team, like basketball, volleyball, or tennis
People with a body mass index over 29 Men who have a waist circumference of 40 or more inches Women who have a waist circumference of 35 or more inches
