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1. Work with your doctor to learn your personal risk factors.
2. Take action to lower your “modifiable” risk factors: Lose weight if you are overweight (especially if you carry excess weight around the middle); Control your blood pressure if it’s too high; and stop smoking if you’re currently a smoker.
3. Eat a heart-healthy diet: Cut back on sodium intake and try and keep it to under 2400 mg/day (the amount of sodium in one teaspoon of salt).
4. Follow a heart healthy Mediterranean style of eating, rich in fruits, vegetables, whole grains, beans, nuts, fish, and olive oil. (Avoid foods high in saturated fat and cholesterol and omit trans fat as much as possible.)
5. Learn and track your LDL cholesterol number. According to the American Heart Association, LDL cholesterol of less than 100 mg/dL is considered an “optimal level.” 6. Follow the Cholesterol Down Plan and start to bring your CHOLESTEROL DOWN!
LOVE YOUR HEART! 6 TIPS FOR PREVENTING HEART DISEASE
1. Work with your doctor to learn your personal risk factors.2. Take action to lower your “modifiable” risk factors: Lose weight if you are overweight (especially if you carry excess weight around the middle); Control your blood pressure if it’s too high; and stop smoking if you’re currently a smoker.
3. Eat a heart-healthy diet: Cut back on sodium intake and try and keep it to under 2400 mg/day (the amount of sodium in one teaspoon of salt).
4. Follow a heart healthy Mediterranean style of eating, rich in fruits, vegetables, whole grains, beans, nuts, fish, and olive oil. (Avoid foods high in saturated fat and cholesterol and omit trans fat as much as possible.)
5. Learn and track your LDL cholesterol number. According to the American Heart Association, LDL cholesterol of less than 100 mg/dL is considered an “optimal level.” 6. Follow the Cholesterol Down Plan and start to bring your CHOLESTEROL DOWN!
Janet Bond Brill, Ph.D., is a registered dietitian, licensed dietitian/nutritionist and author of Cholesterol Down: 10 simple steps to lower your cholesterol in 4 weeks—without prescription drugs. She’s a nationally recognized nutrition, health and fitness expert, specializing in cardiovascular disease prevention. Visit CholesterolDownBook.com or DrJanet.com.
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