By modifying your lifestyle, you cam improve your cholesterol levels and reduce your risk of future health problems. Increase the amount of whole grains, fruits and vegetables in your diet.

  • Choose high fiber foods such as oat bran, oatmeal and cereals with psyllium.
  • Eat legumes regularly (e.g., chick peas, lentils).
  • Limit grain products that may have hidden fats (e.g., croissants, flaky pastry, muffins, doughnuts, cookies).
  • Eat fruits and vegetables daily.
  • Limit fat-adding ingredients like mayonnaise and salad dressing on vegetables and salads.
  • Avoid dairy products with high milk fat (% MF) content such as cream, high fat cheese and butter.
  • When buying milk, yogurt or cottage cheese, select 1% MF (milk fat) concentration or less; when buying hard cheese, select 15% MF concentration or less.
  • Avoid tropical oils such as palm and coconut oils because they are high in saturated fats.
  • When buying oils, choose those that are high in mono and polyunsaturated fats such as olive, canola, corn, sunflower, safflower or soya oil, and use them in moderation.

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