Lifestyle Change are essential to improve your cholesterol level. To bring your numbers down, lose excess weight, eat healthy foods and increase your physical activity. If you smoke – Quit.
Lose Extra Pounds
Excess weight contributes to high cholesterol. Losing even 5 to 10 pounds can help lower total cholesterol levels. Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss — and ways to overcome them. Set long-term, sustainable goals.
The RediCare Cholesterol Lowering program <link to program>Implements weight loss as a primary intervention to lowering your Cholesterol and we work on a daily basis to assist you with your weight and cholesterol lowering goals
Eat Heart Healthy Foods
What you eat has a direct impact on your cholesterol level. In fact, a diet rich in fiber and other cholesterol-lowering foods may help lower cholesterol as much as statin medication for some people.
- Choose healthier fats. Saturated fat and trans fat raise your total cholesterol and LDL cholesterol. Get no more than 10 percent of your daily calories from saturated fat. Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option. Almonds and walnuts are other sources of healthy fat.
- Eliminate trans fats. Trans fats, which are often found in margarines and commercially baked cookies, crackers and snack cakes, are particularly bad for your cholesterol levels. Not only do trans fats increase your total LDL (“bad”) cholesterol, but they also lower your HDL (“good”) cholesterol.
At RediCare we monitoring your food intake every day and we can see what levels of trans fats you are consuming, once you know you can stop consuming them. Click here to get a copy of the Protocol we use to develop your eating plan <Link to Landing Page for TLC Guidline>.
If you eat a lot of foods with a small amount of trans fat, it can add up quickly. Instead, read the ingredients list. If a food contains a partially hydrogenated oil, that’s a trans fat, and you should look for an alternative.
Do not worry if you do not understand all this, we analyze all your food intake with you on the RediCare Cholesterol Lowering Program:
- Limit your dietary cholesterol. Aim for no more than 300 milligrams (mg) of cholesterol a day — or less than 200 mg if you have heart disease. The most concentrated sources of cholesterol include organ meats, egg yolks and whole milk products. Use lean cuts of meat, egg substitutes and skim milk instead.
Again, we analyze this with you on the RediCare Program with a review of exactly what you eat each day once you have done this for 8-12 weeks you will have a deep understanding on the foods and processed food to avoid.
- Select whole grains. Various nutrients found in whole grains promote heart health. Choose whole-grain breads, whole-wheat pasta, whole-wheat flour and brown rice. Oatmeal and oat bran are other good choices.
- Stock up on fruits and vegetables. Fruits and vegetables are rich in dietary fiber, which can help lower cholesterol. Snack on seasonal fruits. Experiment with vegetable-based casseroles, soups and stir-fries.
- Eat heart-healthy fish. Some types of fish — such as cod, tuna and halibut — have less total fat, saturated fat and cholesterol than do meat and poultry. Salmon, mackerel and herring are rich in omega-3 fatty acids, which help promote heart health.
- Drink alcohol only in moderation. Moderate use of alcohol may increase your levels of HDL cholesterol — but the benefits aren’t strong enough to recommend alcohol for anyone who doesn’t drink already. If you choose to drink, do so in moderation. This means no more than one drink a day for women and one to two drinks a day for men. RediCare Monitors you consumption on daily basis which will give you an accurate picture of you drinking habits
Regular exercise can help improve your cholesterol levels. With your RediCares doctor’s OK, work up to 30 to 60 minutes of exercise a day. Take a brisk daily walk. Ride your bike, Swim laps, do whatever exercise that you enjoy and make you feel good, keep it fun.
And, you don’t need to get all 30 to 60 minutes in one exercise session. If you can squeeze in three to six 10-minute intervals of exercise, you’ll still get some cholesterol-lowering benefits.
At RediCare we monitor your exercise every day so you can see what exact levels you are achieving and the quality of this exercise and the calorie burn from al your activity.
We are targeting at c. 12,500 steps each day which should drive a c. 350 calorie deficit each day.
If you smoke, stop. Quitting can improve your HDL cholesterol level. And the benefits don’t end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker’s. Within 15 years, your risk of heart disease is similar to that of someone who’s never smoked.
STOP Smoking NOW >>> If you need help, RediCare can assist with one of our partner therapists.