1. health and fitness
2. disease
3. cholesterol

Ways to Lower LDL Cholesterol
LDL cholesterol (lousy cholesterol) is found in your blood stream. High amounts of
LDL cholesterol can build up in your blood vessels and cause plaque to form. The
build-up of plaque can eventually plug your blood vessels and may cause a heart
attack and stroke. The lower your LDL, the lower your risk of heart disease.
Current LDL Level: ___________ My Target for LDL is: ____________
Eat less red meat:
 Aim for a maximum of two 4-oz servings per week.
Choose lean meats, skinless poultry, and fish:
 Try baking, grilling, broiling, roasting with a rack, steaming or poaching.
 Avoid deep fried or processed meats.
Choose lower fat dairy products:
 Try 1% or skim milk, yogurt and cottage cheese.
 Try cheese that is less that 19% M.F. (milk fat).
 Try frozen dairy products that are less than 4% M.F.
Decrease or eliminate foods in your diet that have trans fats:
 These include: deep fried foods (chips, French fries, crackers), candy bars,
store bought cookies, cakes, muffins and other commercial baked goods, fast
foods and convenience foods, hydrogenated margarines and shortening.
 Read the labels for less than 0.2 grams trans fat in the Nutrition Facts table.
Increase intake of soluble fibre:
 Try psyllium, legumes, barley, oatbran, oatmeal, some fruits and vegetables.
 Aim for 7-13 grams of soluble fibre per day. Increase slowly with extra water.
Include more soy foods in your diet:
 Try soy milk, tofu, soybeans, edamame, textured vegetable protein (TVP),
meat substitutes.
Include small amounts of healthy unsaturated fats in your diet:
 Try canola oil, olive oil, non-hydrogenated margarine, nuts and seeds.
 Remember even healthy fats can cause weight gain if eaten in large amounts.
Achieve and maintain a healthy body weight:
 Set a goal for weight loss of 5-10% of current weight. Goal weight is: _________.
Consider using products fortified with plant sterols:
 2 grams per day can reduce LDL by blocking cholesterol absorption in gut.
 Fortified products and supplements available at grocery and health stores.
Produced by the Hamilton Family Health Team Registered Dietitians
10 George Street, 3rd Floor, Hamilton, ON L8P 1C8
Updated: March 2011
Ways to Increase HDL Cholesterol
HDL cholesterol (healthy cholesterol) is found in your blood stream. It works to
remove extra cholesterol from your blood. The higher your HDL level, the lower
your risk of cardiovascular disease. An ideal HDL level is 1.3 mmol/L or higher.
Avoid or quit smoking:
Current HDL Level: ___________
 Smoking will lower HDL and increase risk for cardiovascular disease.
 Talk to your health care provider about smoking cessation programs.
Exercise regularly:
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Choose an activity that you enjoy and set aside a regular time.
Work towards being active for 30-60 minutes, 3-5 times per week.
Consider a pedometer to track your progress.
Always obtain physician’s approval before starting any exercise program.
Stop activity if you are experiencing severe fatigue, shortness of bread or
chest pain and consult your doctor.
Decrease or eliminate foods in your diet that have trans fats:
 These include: deep fried foods (chips, French fries, crackers), candy bars,
store bought cookies, cakes, muffins and other commercial baked goods, fast
foods and convenience foods, hydrogenated margarines and shortening.
 Read the labels for less than 0.2 grams trans fat in the Nutrition Facts table.
Include sources of omega-3 fats daily:
 Try ground flaxseed, soy foods, walnuts and fatty fish like salmon, mackerel,
herring, and sardines. Aim for 2-3 servings of fatty fish per week.
 Functional foods like omega-3 eggs, milk, cheese and yogurt may be included.
Include small amounts of healthy unsaturated fats in your diet:
 Try canola oil, olive oil, non-hydrogenated margarine, nuts and seeds.
 Remember even healthy fats can cause weight gain if eaten in large amounts.
Moderate alcohol intake:
 *Not if you have high triglycerides. If you do not drink now, do not start.
 A maximum of 1 drink per day for women and 2 drinks per day for men. 1
drink is equal to 12 oz beer, 1.5 oz liquor, or 5 oz wine.
 Check with your health care provider to see if this is suitable for you.
Achieve and maintain a healthy body weight:
 Set a goal for weight loss of 5-10% of current weight.
 My goal weight is: ________________.
Produced by the Hamilton Family Health Team Registered Dietitians
10 George Street, 3rd Floor, Hamilton, ON L8P 1C8
Updated: March 2011