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Easy Ways to Lower Cholesterol and Reduce Blood Pressure (Page 3)

2. Cut Back on “Bad” Fats

2. Cut Back on “Bad” Fats

When Pittsburgh Steeler Casey Hampton (a.k.a. “Big Snack”) arrived at training camp a few years ago too heavy to play, team nutritionist Leslie Bonci worked with the team’s chef to create meals designed to slash Hampton’s intake of calories and saturated fats, which can elevate “bad” LDL cholesterol, leading to plaque buildup in arteries. In place of fried chicken wings, Bonci gave Hampton grilled chicken strips with low-fat dipping sauces. Other ways to reduce saturated fat: replace butter with olive and canola oils, which contain good amounts of heart healthy monounsaturated fats; choose lean meats, poultry, fish and beans instead of higher fat meats; select nonfat or low-fat milk and yogurt in place of whole-milk versions; eat full-fat cheeses sparingly. Avoid trans fats, which also increase LDL cholesterol, by skipping foods that contain “hydrogenated oil” or “partially hydrogenated oil” in their ingredient lists. (Big culprits include packaged snacks, crackers, bakery goods and some margarines.)

Next: 3. Eat at Least 25 Grams of Fiber Daily »


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