8 Steps to Getting Cholesterol Down
One of the frustrations people face when attempting to lower their cholesterol is the fact that while too much fat and cholesterol in the diet will shoot up blood cholesterol, too little fat and a poor balance of fat to carbohydrate and protein in your diet can also negatively affect your cholesterol level. Therefore, finding a balance is critical.

In working to lower your cholesterol, you may be relieved to know you shouldn't start by eliminating all fat from your diet. Before even looking at the fat issue, start with the following eight-step approach:

1. Eat breakfast within 2 hours of waking up. Include both protein and carbohydrate foods. Just eating carbohydrates can raise blood sugar and increase the chances of storing some of this sugar as fat. Fruit topped with yogurt and a few nuts or tofu and a fruit shake are examples of well-balanced breakfasts.

2. Eat small meals with small snacks mixed in every three to four hours throughout the day. Avoid eating to the point of being stuffed. Eating regularly throughout the day to prevent ravenous hunger helps.

3. Limit your intake of extra, non-nutritive foods. Some examples include coffee, sugar, high-salt foods and alcohol.

4. Quit smoking; smoking decreases HDL - the good cholesterol.

5. Lose excess weight.

6. Add more fibre-rich foods like fruits, vegetables and grain products to your diet.

7. Exercise regularly to increase HDL.

8. Consider a stress management program if you are under a lot of pressure.

Once you have mastered the eight steps above, work on following a low fat, but not zero fat diet. Here's how:

· Eat lean meat and trim the visible fat. Keep portions to the size of the palm of your hand.
· Avoid chicken skin.
· Limit or avoid processed meats.
· Use low fat dairy products.
· Eat cheese and non-hydrogenated peanut butter a maximum of three times each week.
· Limit use of salad dressings, gravies, mayonnaise and sauces.
· Limit dessert and ice cream.
· Use beans, tofu and fish in place of meat when possible.
· Increase use of monounsaturated oils like canola, olive, flax and peanut oil.
· Decrease saturated fat intake. This includes fats that are solid at room temperature like butter and margarine as well as hydrogenated fats and trans fats.
· It is acceptable to have up to 300 milligrams of cholesterol in your diet.

Don't simply eat foods labelled cholesterol-free and low in saturated fats. Many of these foods are still high in hydrogenated fats or trans fat and lack nutritional value. Choose high quality foods. Add the occasional glass of red wine or even purple grape juice to your diet. Use garlic as much as possible and consider taking at least 200 IU of vitamin E.

3 Day Low Cholesterol Menu Plan
Here is a sample of how to put your meals and snacks together in your efforts to control your cholesterol level. Emphasize natural, high quality foods while de-emphasizing artificial sweeteners and low quality items that are simply fat free. Balanced eating rather than simply low fat, is the key. This means planning all meals to include a large portion of vegetables and/or fruit accompanied by quality protein and moderate amounts of whole grain foods.

Day 1

Breakfast
• 1 slice whole wheat toast
• 1½ tbsp peanut butter (non-hydrogenated)
• 1 orange
• water

Snack
• 175g low fat yogurt (any flavor)
• 6-8 almonds
• water

Lunch
• Open face turkey sandwich on whole wheat bread (1 slice)
• 2 cups dark green salad with lots of vegetables and 1 tbsp low calorie dressing
• water

Snack
• 4 whole grain crackers
• 30 g (1 slice) cheddar cheese
• water

Dinner
• 1 oven poached halibut fillet (1 inch thick)
• 6 stalks asparagus
• 1 cup stirfied red peppers and mushrooms
• ½ cup brown rice
• water

Day 2

Breakfast
• 1 cup cooked oatmeal
• 1 cup 1% milk
• 1-2 tbsp flax seed
• 1 medium orange
• water

Snack
• Fruitshake made with soy milk and frozen berries
• water

Lunch
• 1½ cups pork and vegetable stirfry
• ½ a whole wheat pita pocket
• fresh fruit salad
• water

Snack
• Handful of walnuts or pecans
• 175 ml tomato juice
• water

Dinner
• 4-ounces red wine
• 1 small lamb chop (1 inch thick)
• 1 cup green beans
• 1 cup sweet potato
• water

Day 3

Breakfast
• ½ toasted whole wheat bagel
• 2 egg omelette
• ¼ cup salsa
• 1 cup fruit salad
• water

Snack
• ½ cup 2% cottage cheese
• 1 slice mango
• 1 slice melon
• water

Lunch
• ½ cup tuna salad
• 1 slice whole grain bread
• 1 cup vegetable soup
• Carrot, pepper and celery sticks
• water

Snack
• 1 energy bar (try Balance or BodySmart brand)
• ½ cup purple grape juice
• water

Dinner
• 1 skinless, grilled chicken breast half
• 2 cups steamed broccoli & cauliflower
• ½ cup garlic mashed potatoes
• water

Related Reading

Fat Facts

Crustaceans and Cholesterol