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What should I do if my doctor tells me I have high blood pressure, high LDL, low HDL, or high triglycerides? (Adapted from the American Heart Association and USDA)
There are many lifestyle changes you can make to improve your cholesterol and/or blood pressure. Your doctor may prescribe drugs to help control your cholesterol or blood pressure. In addition to taking your medication as prescribed, it is important to maintain a healthy lifestyle. The following are tips to help lower your risk of heart disease. Please be aware the following are general guidelines and it is important to discuss with your physician your specific weight, physical activity, and diet goals.
To lower your LDL and raise your HDL, the National Cholesterol Education Program recommends the Therapeutic Lifestyle Change.
Change your diet: Consume a low saturated fat, low cholesterol, high fiber diet. This means low or no-fat dairy products, lean meats and fish, whole grain foods, and fruits and vegetables. You may also include cholesterol reducing margarines. Avoid egg yolks and full-fat dairy products.
Manage your weight: Losing your weight through diet and exercise can also help increase HDL and lower triglycerides
Engage in increased physical activity: Engage in a minimum of 30 minutes of exercise a day to help manage your weight.
To return to the "Talk to your Physician page", click here.
To return to the main Heart Health page, click here.
To increase your HDL (“good cholesterol”). Having an HDL more than 60 may actually protect your heart against heart disease. Here are some tips to raise your HDL:
Increase Physical Activity: Recent studies show that exercising three of four times a week for at least 20 minutes will be beneficial. Slowly increase the amount of exercise to 40 minutes for added benefits.
Lose weight: You can lose weight through an improved diet and an increase in physical activity. This is especially important if you store most of your weight in your abdomen and if your waist to hip ratio is high (“an apple shaped” body).
Quit smoking
Cut out trans fatty acids: Read the labels of store bought foods. Do not purchase foods that have “partially hydrogenated vegetable oil” in the list of ingredients. Foods that are most likely to have these trans fats include high fat baked goods, potato chips, French fries, and margarine
Substitute saturated fats with unsaturated fats: Unsaturated fats can increase HDL without increasing your overall cholesterol. This type of fat is included in canola oil, olive oil, avocado oil, avocados, nuts, and seeds. Remember that fats should still be no more than 30% of your total caloric intake.
Choose foods high in fiber: Eat more fruits, vegetables, dahls, and oats. Aim for at least two servings a day
Add foods with Omega-3 fatty acids to diet : These fatty acids are found in fish such as mackerel, albacore tuna, salmon, herring, and sardines. Try to eat two servings of this fish a week. Other foods that are a good source of omega-3 include tofu and other soybean products, canola oil, flaxseed, and walnuts.
To return to the "Talk to your Physician page", click here.
To return to the main Heart Health page, click here.
Lose weight: Lose weight by decreasing your caloric intake as well as increasing your physical activity.
Engage in increased physical activity: Engage in a minimum of 30 minutes of exercise a day to help manage your weight.
Reduce saturated fats in your diet: Saturated fat consumption should be no more than 10% of your total calories. Reduce saturated fats by consuming lean cuts of meat and fat free or low fat dairy products.
Cut out trans fatty acids: Read the labels of store bought foods. Do not purchase foods that have “partially hydrogenated vegetable oil” in the list of ingredients. Foods that are most likely to have these trans fats include high fat baked goods, potato chips, French fries, and margarine
Substitute saturated fats with unsaturated fats: Unsaturated fats can increase HDL without increasing your overall cholesterol. This type of fat is included in canola oil, olive oil, avocado oil, avocados, nuts, and seeds. Remember that fats should still be no more than 30% of your total caloric intake.
Limit alcohol consumption: Even small amounts can raise your triglyceride levels.
Limit sugar: Try to limit excess sugar by reducing your intake of sugary desserts, sodas, fruit juices, and table sugar (including jaggery or gur)
To return to the "Talk to your Physician page", click here.
To return to the main Heart Health page, click here.
Limit your salt intake: Reduce your salt (sodium) intake to no more than 2300 mgs of sodium per day. This is about 1 teaspoon of salt. This means reducing or avoiding salty snacks, Indian “pickles”, prepared foods, jarred tomato sauces, and many canned foods.
Lose weight: Lose weight by decreasing your caloric intake as well as increasing your physical activity.
Reduce saturated fats in your diet: Saturated fat consumption should be no more than 10% of your total calories. Reduce saturated fats by consuming lean cuts of meat and fat free or low fat dairy products.
Limit alcohol intake: Limit alcohol intake to no more than one drink for women and two drinks for men per day.
Engage in increased physical activity: Engage in a minimum of 30 minutes of exercise a day to help manage your weight.
To return to the "Talk to your Physician page", click here.
To return to the main Heart Health page, click here.
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