By Susan Gatchell, Registered Dietitian

(NC)-Many people can lower their blood cholesterol by making changes to their diet and lifestyle habits. Here are a few suggestions that can help you reduce your risk of heart disease.


Eat more fibre

 

The Institute of Medicine recommends that women consume 25 grams of fibre a day and men consume 38 grams. To increase your fibre intake:

 
  • Add cereal with psyllium fibre such as Kellogg's All-Bran Buds to your diet every day: eating a 1/3-cup serving of bran cereal with psyllium each day can help lower your cholesterol by up to 10 per cent in four weeks
 
  • Choose whole vegetables and fruit instead of juice
 
  • Increase your intake of fibre-rich legumes like chick peas and kidney beans
 
  • Choose 100 per cent whole wheat or whole grain bread and rolls instead of white flour products
 

Reduce the fat in your diet

 

Health Canada recommends a maximum of 30 per cent of your total calories should come from fat. To decrease the fat in your diet:

 
  • Choose low fat or skim milk dairy products
 
  • Use spreads like butter and margarine sparingly
 

Try foods with soy

 

Replace some of the animal protein in your diet with foods that contain soy protein. To add soy to your diet:

 
  • Pour soy milk on cereal
 
  • Experiment with recipes that include tofu
 
  • Try soy-based veggie burgers and soy deli meats
 

Take control

 
  • Achieve and maintain a healthy body weight
 
  • Exercise regularly
 

Visit www.psyllium.ca for more heart-healthy tips.

Courtesy of News Canada
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