1.
Test your cholesterol. Ask your doctor to check it if:
•
You are male and over 40
•
You are female and over 50 or post-menopausal
•
You have heart disease, stroke, diabetes or high blood pressure
•
Your waist measures more than 102 centimetres (40 inches) for men or 88 centimetres (35 inches) for women
•
You have a family history of heart disease or stroke
2.
Reduce your fat intake to 20% to 35% of your daily calories.
3.
Choose healthy fats such as polyunsaturated and monounsaturated, found mainly in vegetable oils, nuts and fish
4.
Limit your intake of saturated fat found mainly in red meat and high-fat dairy products.
5.
Avoid trans fats often found in foods made with shortening or partially hydrogenated vegetable oil, hard margarines, fast foods and many pre-made foods. Trans fats raise bad cholesterol and lower good cholesterol.
6.
Use Canada's Food Guide to plan a healthier diet. Eat more vegetables, fruit and whole grains.
7.
Snack wisely. Choose low-salt pretzels, plain popcorn or fruit, rather than higher-fat or junk food types of snacks.
8.
Use lower-fat cooking methods such as baking, broiling or steaming. Avoid fried food.
9.
Be smoke-free. Smoking increases LDL bad blood cholesterol
10.
Get physically active. Being physically active at least 30 minutes a day, most days of the week, can improve good cholesterol levels.
