High Cholesterol: Family History or Lifestyle

Have you or someone you care about been diagnosed with high cholesterol? Are you wondering what causes your high cholesterol? Are you confused about what you should and shouldn't eat? In honor of National Cholesterol Education month we are going to try to answer your questions and give you some sound advice for making better health and nutrition choices that can help you lower your cholesterol.High cholesterol can be caused by family history and lifestyle choices. Even if you have a family history of high cholesterol and you take medication to lower it, lifestyle changes can improve your numbers and reduce your risk of heart disease. Try the following lifestyle changes:

1. Eat a diet low in saturated and trans fats and cholesterol. Eat the recommended amount of fiber, particularly soluble fiber.
   • Less than 7% of your calories should be from saturated fat, for example a 2000-calorie diet should contain no more than 140 calories from saturated fat or 15 grams
   • Less than 200 mg of dietary cholesterol daily
   • Avoid foods that contain trans fats
   • RDA for fiber is 25 - 38 grams daily, good food sources of soluble fiber are oats, beans, peas, lentils, and some fruits (apples-check out Nutritious Nibbles, oranges, pears), and vegetables (brussel sprouts, carrots)
2. Lose weight if you are overweight and trim your waist. Just a 5% weight loss and a few inches off your waist can improve your numbers and reduce the amount of medication you need to take.
3. Get at least 30 minutes of exercise most days. Regular physical activity can lower your LDL (lousy) cholesterol and raise your HDL (healthy) cholesterol.

Try these sound tips to improve your numbers, reduce your risk of heart disease and improve your overall health. It could be a lifesaver!.