Healthy Diet Guidelines

Guide to a Healthier You

Cholesterol Cutting Tips

Cardiovascular disease (CVD) and stroke kill nearly 1 million Americans each year, more than any other cause. Prevention appears the best way to reduce disability. The American Heart Association suggests the following methods for prevention:

  • Keep your weight at an appropriate level for your height, frame and age.

  • Consume a high-fiber diet, including plenty of whole grains, beans, fruits and vegetables.

  • Eat fish or vegetarian meals at least four times a week. Learn to eat less red meat.

  • Read food labels carefully to find hidden fat and cholesterol. Avoid or limit products that contain cream, egg yolks, coconut oil, palm kernel oil, lard, butter and hydrogenated fat or oil.

  • Avoid fat, especially saturated fat. Eat fish, chicken and turkey without the skin.

  • Use any method of cooking other than frying -- try baking, broiling, stewing or roasting, barbecuing, braising, poaching, or steaming.

  • Cook in nonstick pans and use vegetable oils rather than butter. Better yet, use spray oils.

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