Jammed: Full into Capacity

It has been proven that exercise is the best way to lower your blood cholesterol. However, not many of people have ample time to hit the gym. The Harvard HealthBeat Newsletter provided tips on how to lower your blood cholesterol through dietary techniques.

• Cut down on saturated fat in cooking. You can use of liquid cooking oils rather than butter or margarine. Use nonstick pans. Instead of frying, bake, broil, roast, steam, or stew. Discard drippings.
• Avoid trans fats. Because trans fats increase your LDL and decrease your HDL, the Institute of Medicine’s Food and Nutrition Board says there’s no safe level of trans fat intake, and the National Cholesterol Education Program urges people to eat as little as possible. Avoid or eat only very small quantities of foods that list shortening, partially hydrogenated oil, or hydrogenated oil among their first ingredients.
• Reduce dietary cholesterol. Strive to eat less than 200 mg of dietary cholesterol a day. Limit eggs to no more than four egg yolks per week; two egg whites can replace a whole egg in most recipes. Limit lean meat, fish, and poultry to no more than 6 ounces per day (a 3-ounce portion is about the size of a deck of playing cards).
• Increase complex carbohydrates and fiber. Emphasize foods with complex carbohydrates, such as fruits and vegetables, whole-grain products, and legumes (dried beans and peas), that are low in calories and high in fiber. Eat more water-soluble fiber, such as that found in oat bran and fruits. This type of fiber can significantly lower your blood cholesterol level when eaten in conjunction with a low-fat diet.

Remember, these tips will be more effective with exercise.

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