Cholesterol: Lower the Bad and Raise the Good
![Healthy fat salmon, avocado, oil, nuts. Selective focus](https://s3-us-west-2.amazonaws.com/drann/wp-content/uploads/2015/03/13180452/healthy-fats.jpeg)
Minimize consumption of saturated fats.
- Fatty cuts of beef, pork, and lamb, poultry skin, whole dairy products (milk, cream, full-fat cheeses, ice cream), palm and coconut oil.
- Saturated fat is the primary dietary culprit that elevates your LDL (bad) cholesterol.
Follow these simple strategies to raise your HDL (good) cholesterol level.
- Lose weight, if overweight.
- Engage in at least 30 minutes of moderate aerobic activity (brisk walking) most days of the week. (Talk to your healthcare provider first if you have any cardiovascular risk factors.)
- Stop using tobacco products.
- Include alcohol in moderation – 1 drink a day. Red wine best. (Talk to your healthcare provider before drinking alcohol to see if it is safe for you.)
- Strictly avoid trans fats (processed and fast foods that contain partially hydrogenated oil, shortening and stick margarine).
- Restrict the “Great White Hazards” – white flour products, white rice, white potatoes, sugars/sweet.
- Regularly consume foods that are known to raise your HDL: whole soy foods, green tea, shiitake mushrooms, chili peppers, onions, garlic, oily fish, olive oil, avocado, nuts, seeds, whole grains, and beans
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