Managing Cholesterol With Diet and ExerciseImprove your numbers with new eating habits and activities

You know you have high cholesterol. Now it’s time to take action! The best way to improve your cholesterol numbers is to develop a treatment plan with your doctor that’s based on the Therapeutic Lifestyle Changes guidelines, also called TLC. TLC was developed by the National Cholesterol Education Program (NCEP) in response to the National Institutes of Health’s concern about high cholesterol in the United States.

This brochure can help you get started. You’ll find specific information about TLC, including diet and exercise tips to help you reduce your risk of developing heart disease.

Eating rightThere’s one sure way to improve your diet and lower your cholesterol. Try to cut down on any food that’s high in saturated fats and dietary cholesterol.

Healthy Eating Recommendations1

Breads and Cereals – _>6 servings per day Breads, cereals, especially whole grain; pasta; rice; potatoes; dry beans and peas; low-fat crackers and cookies

Vegetables – 3 to 5 servings per day Fresh, frozen, or canned, without added fat, sauce, or salt

Fruits – 2 to 4 servings per day Fresh, frozen, canned, dried

Dairy Products – 2 to 3 servings per day Fat-free, 1/2%, 1% milk, buttermilk, yogurt, cottage cheese; fat-free & low-fat cheese

Eggs – _<2 egg yolks per week Egg whites or egg substitute

Meat, Poultry, Fish – _<5 oz per day Lean cuts’ cold cuts with lean meat or soy protein; skinless poultry; fish

Fats and Oils Unsaturated oils; soft or liquid margarines and vegetable oil spreads; salad dressings; seeds and nuts

Yes, there are good things left to eat

Learn to shop smarter and prepare meals in ways that are healthy for your heart. Remember, you’re aiming to cut down on high-fat foods, not give them up altogether.

Ready, Set, Goal!

Ready, Set, Goal! Ready, Set, Goal!

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Ready, Set, Goal! Ready, Set, Goal! Ready, Set, Goal!Shop defensively: learn to read food labels1

Food labels may seem confusing at first, but they’re all set up in the same way. Here are explanations of important lines from a typical food label, to help you keep track of how much cholesterol and calories are in the foods you buy.

Serving size: Information on the label is for 1 serving in the package or can.

Calories: Calories are what your body burns for fuel. The calories you don’t burn turn into body fat. You should only take in enough calories to keep yourself at a healthy weight.

Total fat: Fat in food can be either bad or good for you. Your daily intake of total fat should be less than 30% of your calories.

Saturated fat: Saturated fat in food is bad for you. That’s why less than 7% of the calories from your entire diet should come from saturated fat.

Unsaturated fats: A small amount of unsaturated fats (monounsaturated and polyunsaturated) are good for you. Of the 2 types of unsaturated fats, monounsaturated fat is best for you.

Cholesterol: Most foods contain some cholesterol. You should take in no more than 200 milligrams of cholesterol every day from everything you eat.

Soluble fiber: Soluble fiber is good for you. You should try to eat 5 to 10 grams of soluble fiber each day. It’s easy to figure out how much soluble fiber you’re getting from the food you eat. Just multiply the number of grams in each serving by the number of servings you eat.

Start moving to reach your goals1

Being more active is a great way to help lower cholesterol and fight heart disease. Exercise can help raise the good HDL cholesterol and help lower the bad LDL cholesterol for some people. It can also help you look and feel better. Before you start any exercise or weight-loss plan, be sure to check with your doctor to see if it’s right for you. Lose weight gradually—1/2 to 1 lb per week.

Do what you can

Depending on your level of fitness, your doctor may recommend aerobic exercise, such as brisk walking, jogging, and swimming—all are good for your heart. If you’ve been inactive, start slowly. Remember, any activity that gets you moving on a regular basis can produce benefits.

Tips for staying active

• Start walking

Set a specific time or distance to walk and stick to your schedule. Do it as often as your doctor recommends.

• Exercise with a friend

Get a friend involved. You’ll find it easier to walk, jog, or join a health club with someone.

• Think of exercise as time for yourself

Use a morning jog to get ready for the day. Plan an evening walk to unwind.

Where to go for more helpMany people can help you reach your goal to live a healthier life. These include health care professionals, nutritionists, exercise instructors, friends, and family.

You can also learn more about your condition by looking at web sites, books, and videos. Here are some places to look.

Web site

• www.americanheart.org

• www.nhlbi.nih.gov

Books

• American Heart Association: Low-Fat, Low Cholesterol Cookbook, Third Edition. Clarkson Potter/Publishers, a division of Random House, Inc.

• American Heart Association: To Your Health! A Guide to Heart-Smart Living. Clarkson Potter/ Publishers, a division of Random House, Inc.

• American Heart Association: Fitting in Fitness. Clarkson Potter/Publishers, a division of Random House, Inc.

Reference: 1. National Cholesterol Education Program. Adult Treatment Panel III Report. 2002.

If diet and exercise aren’t enoughA healthy diet and regular exercise may still not be enough to get you to your cholesterol goals. If that happens, your doctor may also prescribe medication to help manage your cholesterol.

There are several cholesterol-lowering medications. Your doctor will know which one is right for you.

Now you have the basics about TLC. These guidelines can help you manage your cholesterol, but remember, TLC is not a quick fix. The guidelines are healthy changes for a lifetime. So team up with your doctor or health care professional while keeping your goals in mind.

You’re ready, you’re set, now go for your cholesterol goals!