Dietary Fats
As we said previously, fat intake from the foods we eat contribute a great deal to our cholesterol and triglyceride levels. Too much of the wrong kind of fat and you will see a rise in your levels. Here are some hints to control your dietary fat intake.- Read Food Labels
Every food you buy will have a label detailing how much fat, cholesterol, etc. is contained in a serving of that food. Read those labels to find out what types of fat and how much is in a serving of the food you eat. - Eat the Right Kind of Fats
It's unrealistic to expect a person to eat no fats at all so the right fats in the proper amounts is the best way to control cholesterol and triglyceride levels. Make sure to eat unsaturated fats; those fats found in plant-based foods. These fats raise your HDL and lower your LDL, bot of which decreases the risk of heart disease. Saturated fats; those fats from animal-based foods, lower your HDL and raise your LDL, both of which increases your risk of heart disease. - Eat The Right Amount of Fats
The guidelines for fat intake are well known:- for healthy adults, no more than 30 percent of your total calories should come from fat. Of the 30 percent:
- seven to 10 percent of total calories from saturated fats
- 10 to 15 percent of total calories from monounsaturated fats
- 10 percent from polyunsaturated fats.
- for healthy adults, no more than 30 percent of your total calories should come from fat. Of the 30 percent:
- Eat a Well-Balanced Diet
A healthy diet includes:- 5 or more servings of fruits and vegetables each day
- base your meals on whole grains, beans, and legumes
- examples of good portions include a 4-ounce portion of lean meat or poultry without the skin
- include 2-3 servings of low-fat or fat-free dairy products each day
- limit your intake of sweets and high-fat foods
- follow the above guidelines for the type and amounts of fat intake.
Other Things You Can Do
Dietary fat is important but there are other ways to help control your cholesterol and triglycerides. These include:- Stop smoking
Smoking lowers your HDL as well as being an additional risk factor for heart disease, lung disease and cancers.Chantix - The New Anti-Smoking Med
- Exercise
Exercise helps increase your HDL as well as burning off excess fat. - Watch Your Weight
Being overweight can increase your LDL and in itself is a risk for heart disease and high blood pressure. - Alcohol Only in Moderation
While experts are not sure how alcohol affects cholesterol and triglycerides, it is know that it does not help lower bad cholesterol and does contribute to liver disease. Therefore, moderation is suggested. - Regular Appointments With Your Doctor
We should all have regular exams by our doctor. In HIV especially, regular doctor visits are an essential part in staying healthy. Regular appointments are necessary to monitor your health as well as those HIV medicines that can increase your cholesterol and triglycerides.Getting The Most From Your Doctor's Visit
- Consult a Registered Dietician
A dietician can help plan meals and exercise programs that will help you control cholesterol and triglycerides. - You May Need Medicines
If all else fails, your doctor may need to start you on a cholesterol lowering medicine to help keep your cholesterol and triglycerides under control. Consult with your doctor if you are having trouble controlling your cholesterol and triglycerides.
With the right information and guidance, you can control your cholesterol and triglycerides effectively. Knowing what to eat and how much to eat can help you stay healthy and keep those fats in check.
