The American College of Cardiology and American Heart Association latest joint dietary guidelines for reducing unhealthy cholesterol levels recommend:
- Make vegetables, fruits, and whole grains the focus of your diet
- Include low-fat dairy products, poultry, fish, legumes (beans), nontropical vegetable oils, and nuts
- Limit intake of sweets, sugar-sweetened beverages, and red meats
- Eat a balanced diet with plenty of high-fiber foods, such as fruits, vegetables, legumes, whole grains, and nuts. Reduce consumption of high-calorie, nutrient-poor foods and beverages.
- Limit daily consumption of foods saturated fats (found in red meat, butter, cheese and whole-fat dairy products) to less than 6% of total daily calories.
- Replace unhealthy saturated and trans fats with healthy unsaturated fats from plant and fish oils. Olive and canola oils are monounsaturated fats. Salmon and other fatty fish, as well as walnuts and other nuts, are excellent sources of polyunsaturated fats.
- Restrict your sodium (salt) intake. Reducing sodium is especially important for middle-aged and older people, and people with high blood pressure.
- Choose nutrient-rich fruits instead of beverages and processed foods that contain added sugars. Limit your intake of sugar.
- If you drink alcohol, do so in moderation
- Exercise regularly and include at least 40 minutes of moderate-to-vigorous exercise 3 to 4 times a week so that you burn at least as many calories as you consume to attain or maintain a healthy weight.
- Have your doctor/dietician create an individualized weight loss plan for you if you are overweight or obese. The plan should include a reduced calorie diet, behavioral strategies, and increased physical activity.
Get Your Vitamins From Food
There is little evidence that multivitamin supplements help reduce the risk for heart disease or cancer, according to a 2014 recommendation from the United States Preventive Services Task Force. Nutrient-rich foods (especially vegetables and fruits) are the best source for your vitamins.
CENTRES OF EXCELLENCE
Jane and I wanted to thank you so much for the care you and your colleagues took of Jane whist in Mauritius. Everything went well and Prakash did a great job of getting us to your clinic and back over the 6 dialysis days. We had a wonderful holiday and our children and grandchildren plus the other family all enjoyed it enormously.
Best wishes to you all
Andrew and Jane Stewart