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Whatever your blood
cholesterol level, you can make changes to help
lower it or keep it low and reduce your risk for
heart disease. These are guidelines for
heart-healthy living that the whole family
(including children ages 2
and above) can follow: |
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1) Choose foods low in saturated fat
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All foods that contain fat are
made up of a mixture of saturated and unsaturated
fats. Saturated fat raises your blood cholesterol
level more than anything else you eat. The best
way to reduce blood cholesterol is to choose foods
lower in saturated fat. One way to help your
family do this is by choosing foods such as
fruits, vegetables, and whole grains--foods
naturally low in total fat and high in starch and
fiber. |
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2) Choose foods low in total fat |
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Since many foods high in total
fat are also high in saturated fat, eating foods
low in total fat will help your family eat less
saturated fat. When you do eat fat, substitute
unsaturated fat--either polyunsaturated or
monounsaturated--for saturated fat. Fat is a rich
source of calories, so eating foods low in fat
will also help you eat fewer calories. Eating
fewer calories can help you lose weight--and, if
you are overweight, losing weight is an important
part of lowering your blood cholesterol.
(Consult your family doctor
if you have a concern about your child's weight.) |
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3) Choose foods high in starch and
fiber |
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Foods high in starch and fiber
are excellent substitutes for foods high in
saturated fat. These foods--breads, cereals,
pasta, grains, fruits, and vegetables--are low in
saturated fat and cholesterol. They are also lower
in calories than foods that are high in fat. But
limit fatty toppings and spreads like butter and
sauces made with cream and whole milk dairy
products. Foods high in starch and fiber are also
good sources of vitamins and minerals.
When eaten as part of a diet low in saturated fat
and cholesterol, foods with soluble fiber--like
oat and barley bran and dry peas and beans--may
help to lower blood cholesterol. |
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4) Choose foods low in cholesterol |
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Remember, dietary cholesterol
can raise blood cholesterol, although usually not
as much as saturated fat. So it's important for
your family to choose foods low in dietary
cholesterol. Dietary cholesterol is found only in
foods that come from animals. And even if an
animal food is low in saturated fat, it may be
high in cholesterol; for instance, organ meats
like liver and egg yolks are low in saturated fat
but high in cholesterol. Egg whites and foods from
plant sources do not have cholesterol. |
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5) Be more physically active |
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Being physically active helps
improve blood cholesterol levels: it can raise HDL
and lower LDL. Being more active also can help you
lose weight, lower your blood pressure, improve
the fitness of your heart and blood vessels, and
reduce stress. And being active together is great
for the entire family. |
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6) Maintain a healthy weight, and lose
weight if you are overweight |
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People who are overweight tend
to have higher blood cholesterol levels than
people of a healthy weight. Overweight adults with
an "apple" shape--bigger (pot) belly--tend to have a higher
risk for heart disease than those with a "pear" shape--bigger hips and thighs.
Whatever your body shape, when you cut the fat in
your diet, you cut down on the richest source of
calories. A family eating pattern high in starch
and fiber instead of fat is a good way to help
control weight. Do not go on crash diets that are
very low in calories since they can be harmful to
your health. If you are overweight, losing even a
little weight can help to lower LDL-cholesterol
and raise HDL-cholesterol. |
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