Making the necessary changes will result quickly …

§ It is easy to understand and act on the fact that you should rather be following a low cholesterol and low fat diet. It is in your best interest, to get better and live a fuller life.

§ Set a goal of trying to reduce your cholesterol by at least 15 percent through your initial efforts and changed habits, lifestyle and food choices and intake.

§ Energy and feelings of wellness will return to your life as a bonus.

§ Our bodies are designed and meant to be moving! If you choose to engage in regular exercise schedules and routines this will raise your "good" HDL levels for a total package of healthy living. There is a positive correlation between the two.

But, what does eating right (following a low cholesterol and low fat diet) really mean?

Here are some suggestions that might help you take a serious look at and even change and adapt your own lifestyle to one that is healthier and will sustain your heart health, lower your cholesterol and risk for disease and increase your longevity:

§ WATCH OUT FOR HIDDEN DANGERS! Try above else to avoid foods that contain harmful trans-fats such as margarine, salad dressing and sauces. Rather opt for lemon juice and natural flavorings and get rid of all these added salts and fats! (Rather NOT ‘ADD’ for flavor – it could get you right back in trouble with those cholesterol levels).

§ WEIGHT MAINTENANCE SHOULD BE A PRIORITY. Being obese, overweight or simply just carrying some excess weight is never good for you. Seen from this perspective it can also contribute to cholesterol and to heart ailments. GET AND KEEP THE WEIGHT OFF! CUT CALORIES AND EAT FOR THE RIGHT REASON: Eat only enough calories to improve your healthy weight and reduce your blood cholesterol level.

§ KNOW, SET, STICK TO YOUR PLAN AND LIMITS! Eating and taking in LESS than 200 milligrams of dietary cholesterol each day, or follow the limits for dietary cholesterol that your doctor sets for you, which might be even less than ‘normal’ if deemed appropriate in your case.

§ LIMIT EVEN ELIMINATE IF YOU CAN SATURATED FATS FROM YOUR DIET (less than 7% of daily intake)

§ LESS SALT IS ALSO GOOD FOR YOU. Limit your sodium intake to 2400 milligrams a day.

§ If you are faced with really high/bad cholesterol levels, get very low portions of saturated fat in at all. Some say between 25-35% or less from ‘fat’ per se is a good rule of thumb.

OTHER TIPS INCLUDE:

Remember when your parents/doctor told you that fiber is your friend and actually good for you! It is true. Our bodies does need it to digest and deal with foods properly. Soluble fiber is BEST! Try new sources and foods full of it like:

• Dried peas and beans

• Fruits (especially oranges and pears)

• Oats, rye, and barley

• Vegetables (especially brussel sprouts and carrots)

There are also definitely TABOO or FOODS TO AVOID AT ALL COSTS FOR LOWERING YOUR CHOLESTEROL:

§ ALL foods high in cholesterol like egg yolks and full-fat dairy, even organ meats (liver/kidneys)

§ Fried and processed foods or foods high in fat and salt

§ High processed foods (deli meats, sausages, hot dogs, bologna, salami and fatty red meats)

Food-selection Tips

§ Animal products and all meats unfortunately have some/even lots of saturated fat and cholesterol. WE are advised to limit daily intake to 6 ounces or less to keep our cholesterol levels in check

§ Fish is your BEST option here for protein and nutrients! From the fat and cholesterol standpoint, it is much better than meat, even than chicken.

Some other useful cholesterol lowering and health-friendly methods and tips for dealing with meat and animal protein:

§ CHOOSE WISELY: Select lean cuts of meat, poultry, fish, dry beans, eggs and nuts each week.

§ CUT FAT OFF/OUT: Skinless meats are best, lean cuts with no excess fat. DO NOT EAT THE SKIN OF CHICKEN FOR EXAMPLE – RATHER REMOVE IT!

§ EAT LESS OF IT: Smaller, more regular meals is better for your metabolism.

§ DIFFERENT TYPES OF PROTEIN AND ALL FOODGROUPS: Variety is the key, from all food-groups, every day.

§ TYPES AND CUTS OF MEAT: White meats, lean cuts with less ‘marbleizing’ (which is the cholesterol)

Pauline Gwhen Ferrera