Tips & Tricks to Lower LDL

The tips below will help you lower you over LDL (bad cholesterol) and boost your HDL (good cholesterol)

● Drink at least eight 8-ounce glasses of water or other noncaloric beverages each day to help you feel full.

● If you get hungry, eat some fresh or steamed vegetables.

● Start a meal with a broth-based soup.

● Choose very lean forms of protein—they are low in calories and fat. For example: 1 ounce of turkey breast or chicken with the skin removed, 1 ounce of fish fillets (flounder, sole, scrod, cod, haddock, or halibut), 1 ounce of canned tuna in water, 3/4 cup of fat-free or low-fat cottage cheese, 2 egg whites or 1/4 cup of egg substitute, 1 ounce of fat-free cheese, and 1/2 cup of cooked beans (black beans, kidney beans, chickpeas, or lentils).

● Have lean beef, veal, lamb, or pork only 1–2 times a week.

● Go for fruits—they have less than 100 calories per serving. For example: 1 small apple, banana, orange, or nectarine; 1 medium fresh peach; 1 kiwi; 1/2 grapefruit; 1/2 mango; 1 cup of fresh berries (strawberries, raspberries, or blueberries); 1 cup of fresh melon cubes; 1/8 of a honeydew melon; 4 ounces of unsweetened juice; 4 teaspoons jelly or jam.

● Use reduced calorie or “lite” bread—2 slices are about 80 calories, while regular breads have about twice as many calories.

● Shave calories when preparing and serving foods. Examples are: Try a little salsa on a baked potato instead of butter; use reduced fat Italian dressing on salads instead of the regular version.

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