High Cholesterol

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HIGH CHOLESTEROL

You're not a big eater. A bagel with a smear of cream cheese for breakfast, an egg salad sandwich for lunch and a pork chop with a salad for dinner will make you a happy camper. But your doctor is worried. Blood tests show that your cholesterol is a little high-especially the reading for low-density lipoprotein (LDL) cholestrol.

Here's how women you can reduce high levels of LDL cholesterol

Declare your plate a low-fat, cholesterol-free zone

Cholesterol is only found in animal products. Avoid foods loaded with saturated fat and cholesterol, such as red meat, liver, butter, cheese and eggs.

Trade fiber for fat

Gradually substitute high-fiber foods for high fat foods. Foods high in soluble fiber, such as oat bran, oatmeal, barley and beans, have the wonderful ability to help decrease LDL cholestrol, especially as part of a low-fat diet.

Start with breakfast

Read cereal box labels and pick one that's high in fiber and low in fat.

Go for the grain

Whole-grain bread has more fiber than white bread. And be careful with other breads like rye and pumpernickel, since they are often just white bread with a small percentage of rye grain added.

Don't fry-ever

Cooking food at high tempreatures in oil, shotening, margarine or butter can increase the risk of raising LDL cholesterol.

A spritz or drizzle will do

When you must use something slippery to keep food from sticking, use a vegetable oil spray-preferably canola oil or olive oil-that will leave just a whisper.

Load up on plant foods

Citrus fruits, yellow-orange vegetables and dark leafy greens are rich in fiber and antioxidants such as vitamins, minerals and other natural substances that, among other benefits, seem to help prevent damage to artery walls. foods have flavonoids, saponins and other natural substances.

Sweat

Dietary changes alone tend to drop HDLs along with LDLs. Examples of aerobic exercise include walking, swimming, jogging and skipping rope. Choose an activity that you like.