Improve Your Numbers: Cholesterol & Triglycerides

Posted in Nutrition on May 28, 2014 by Abboud Fahoum.

If you haven’t already, please check out my previous post “Know Your Numbers: Cholesterol & Triglycerides” to understand what cholesterol and triglycerides are.

There are many different factors that can affect your blood cholesterol and triglyceride levels but healthy lifestyle choices through diet and physical activity are key.

Lower your LDL (bad) cholesterol and triglycerides:

• Aim for a healthy body weight
• Limit your intake of saturated fats by choosing low-fat milk, yogurt and cheeses, and lean cuts of meat such as skinless poultry, fish, beef or pork tenderloin and extra-lean ground beef
• Use canola oil, olive oil and soft margarine instead of butter
• Avoid foods that contain trans fats such as pastries, croissants, baked goods, fried foods, frozen prepared foods and foods made with shortening or hydrogenated (hard) margarine
• Include fish at least twice per week-include more fatty fish such as salmon, trout, mackerel and sardines
• Limit intake of high sugar foods and beverages
• Include many foods that are high in fibre such as fruits, vegetables, whole grains and legumes
• Include a handful (¼ cup) unsalted nuts and/or seeds as a healthy snack throughout the week
• Use healthy cooking methods like baking, steaming, grilling, poaching, roasting instead of frying
• Drink alcohol in moderation (1 drink per day maximum)- if you do not drink, do not start

Increase your HDL (good) cholesterol:

• Aim for a healthy body weight
• Be physically active every day- aim for at least 30min physical activity on most or all days of the week
• Quit smoking (or don’t start)
• Drink alcohol in moderation- if you do not drink, do not start