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May 8, 2019 • Healthy Eating & Nutrition, Heart Health

Cholesterol: Lower the Bad and Raise the Good

Healthy fat salmon, avocado, oil, nuts. Selective focus

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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BODY WEIGHT is one of the most powerful predictors of future health. Take control of YOURS.

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