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 for more heart-healthy tips.

Courtesy of News Canada
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(NC)—For the 3 million Canadians who have diabetes, it can be a challenge to eat right and control blood glucose levels. Those who have recently been diagnosed with the disease must also learn new dietary habits and pay much closer attention to factors like alcohol intake, vegetarianism and the food they eat when they are away from home. Here are a few recommendations that may help you in this regard.