Heart Healthy Eating:

Lower Your Cholesterol and Protect Your Heart

9 Improve your cholesterol and triglyceride levels

9 Keep blood vessels healthy
9 Protect your body against heart attack or stroke

Your Cholesterol Numbers

Total Cholesterol Your level Total Cholesterol goal
• A waxy substance made by the liver for use throughout our bodies Below 200mg/dl
• Too much in the blood stream increases risk of heart disease.
• Less important than LDL number
LDL Cholesterol (Low Density Lipoproteins) Your level LDL goal
• Bad or unhealthy cholesterol , low levels are best. Below 130 mg/dl
• Carries cholesterol to body cells. Can harden and clog arteries. (below 100mg/dl if
• More clearly linked to heart disease than total cholesterol level. diabetes or heart disease)
Goal when Triglycerides are over 200 (Non HDL) Your level Non HDL goal
• If Triglycerides over 200 mg/dl, the LDL cannot be accurately measured. Below 160mg/dl
• Equation: Total Cholesterol - HDL Cholesterol = Non HDL (below 130 mg/dl if
diabetes or heart disease)
HDL Cholesterol (High Density Lipoproteins) Your level HDL Goal
• Healthy cholesterol, higher numbers are good. 60 mg/dl or above
• Carries cholesterol back to the liver for removal or recycling. ( 40 mg/dl acceptable)
Triglycerides Your Level Triglyceride Goal
• Blood fats (lipids) that can clog arteries. Below 150mg/dl
• Can come from too many calories from fat, carbohydrates, and alcohol.
• If your fasting triglycerides are above 250 mg/dl, be tested for
diabetes.

Your Lifestyle and Habits:

Physical Activity: Aim for 30-60 minutes per day
No Tobacco: Make plans to quit!
Weight Loss: Maintain a healthy body weight.
Waist Circumference: Lower your waist measurement.
Lowers LDL cholesterol and triglycerides.
Raises HDL cholesterol.
Major risk factor for developing heart disease.
Raises Total Cholesterol and lowers HDL cholesterol.
Risk for heart disease reduced by 5% if weight is reduced by
10 lbs. Losing body fat raises HDL cholesterol. Lowers
total cholesterol, LDL cholesterol, and triglycerides.
Healthy waist circumference is less than 35 inches for
women and less than 40 inches for men.

 
20 S Park Street, Ste 207 |Madison, WI  53715 |608‐287‐2770                    7/2012        
Your Food Choices to Protect Your Heart:
1. Eat at regular intervals during the day and spread food intake evenly during the day.

2. Eat a moderate amount of fat- too much total fat can raise cholesterol and triglyceride levels.
Total Fat amounts: up to 60 grams/day women and up to 75 grams/day men
Saturated Fat amounts: up to 15 grams per day for men and women

3. Choose healthier types of fat. Eat less saturated and no trans fat. REPLACE animal fats with plant fats:

Saturated fats, eat LESS: Trans fats, AVOID: Unsaturated fats, eat MORE:
and in place of saturated and
• Fatty meat: brats, hot dogs, sausage • Partially hydrogenated trans fats:
• Cheese, butter, 2% and whole milk, vegetable oils
cream, ice cream, cream cheese • Stick margarine • Vegetable oils
• Candy bars, chocolate, desserts, • Doughnuts, pastries • Nuts and Nut Butters
cookies • Some boxed crackers • Avocado, Seeds, Olives
• Fast food: tacos, fried chicken and cookies • Fatty Fish: salmon, tuna,  
sandwiches, cheeseburgers, • some muffin and herring, sardines,
French fries, biscuits, pot pies pancake mixes anchovies 

4. Eat more vegetables and fruit- have 1 or more servings with each meal and snack
Aim for 5-9 servings (at least 2 cups of fruit and 2 ½ cups of vegetables) daily.
Fruits and vegetables provide fiber and various compounds (such as nitric oxide and potassium) that can
dilate blood vessels, lower blood pressure, and keep blood vessels healthy.

5. Eat more soluble dietary fiber. Eating 10-25 grams soluble fiber every day may lower LDL by 7%.
Consider taking psyllium husk daily to add soluble fiber. Choose whole grains daily and include beans and
lentils (legumes) twice a week. Dietary fiber helps us feel satisfied after eating and keeps our gut healthy.

Good sources of soluble fiber:

● plums ● carrots ● apples ● broccoli
● oatmeal ● oat cereals ● oranges ● peas and lentils
● ground flaxseed ● high fiber cereals ● pears ● chick peas (garbanzo)
● dried beans (cooked) ● psyllium (Metamucil) ● prunes

6. Limit any food or drink high in sugar or starches. These foods can raise triglyceride levels.
• Sweets: bars, muffins, cake, donuts, pie, cookies, frozen yogurt
• Snack foods: chips, pretzels, crackers, granola bars
• Condiments: jelly, jam, honey, maple syrup, fat free salad dressing, barbeque sauce
• High sugar drinks: soda, fruit juice, energy drinks
• Refined grains: white bread, white pasta, bagels, cereals

 
20 S Park Street, Ste 207 |Madison, WI  53715 |608‐287‐2770                    7/2012        
7. Eat fatty fish at least 2 meals per week in addition to other fish such as tilapia, perch and cod.
Fatty fish: salmon, albacore tuna, herring, sardines, anchovies, and trout.

8. Consider taking a fish oil supplement for omega-3. Discuss with your physician.
2000-4000 mg of EPA/DHA (found in fish oil capsules) fish oil may lower triglycerides by 30-40%.

9. Reduce total sodium intake. Aim for less than 1500 mg per day of sodium. Most sodium comes from
prepared foods including breads and cereals, meats, canned foods, and meal mixes/frozen entrees.
Do not salt your food.

10. If you drink alcohol, keep amounts low. Guidelines: up to one drink per day for women, and up to 2
drinks per day for men. If triglycerides are over 500 mg/dl, do not drink any alcohol.
[“One drink” equals 12 ounces beer, 5 ounces wine, or 1 ½ ounces distilled liquor.]

11. Limit cholesterol in the diet to less than 300 mg daily to reduce your LDL by up to 3-5%. The amount of
cholesterol in your diet is less important than the total amount of saturated fat and trans fat you consume.

12. It is okay to include up to one egg daily.

Heart Healthy Eating

SAMPLE DAILY MENU

Breakfast Lunch Dinner

1 cup cooked oatmeal, sprinkle 1 cup low-fat (1 percent or lower) Grilled turkey burger (4 ounces)
with 1 tablespoon chopped plain yogurt with a whole-grain bun
walnuts 1/2 cup peach halves 1 cup green beans
Cinnamon on cereal 2 Rye-Krisp crackers with ½ cup 2 cups mixed salad greens with 2
1 banana tuna (mixed with a little tablespoons low-fat salad
1 cup 1% or fat-free milk mayonnaise or lemon juice) dressing
1 cup raw broccoli and cauliflower 1 small orange
Sparkling water
Snack
Snack 1 cup 1% or fat-free milk
¼ cup nuts 1 slice whole grain toast with
1 small apple peanut butter (2 tsp)

Approximate daily totals: 1800 calories, 215gm carb (28 g fiber), 62 g fat (10 g saturated fat), 93 g protein
Approximately 48% Carb, 20% Protein, 32% Fat

 
20 S Park Street, Ste 207 |Madison, WI  53715 |608‐287‐2770                    7/2012