Tips for reducing Blood Cholesterol and Suger level

• Keep your cholesterol intake to about 200 mg / day.
• Eat more low fat, low cholesterol foods. Cut down on high fat & high carbohydrate foods (usually high in calories).
• Choose to steamed, broiled, baked or stir-fried meats and vegetables.
• Prefer margarine instead of butter.
• Eat more fruits, raw vegetables (especially in form of salad) and whole grain instead of fatty meats and bakery products.

• Include fish in your diet to increase the HDL (good cholesterol).
• Use white meat instead of red meat; avoid egg yolk, ghee, butter, organ meat, siree, payee & cheese.
• Prefer whole-wheat flour (chakki ka atta) instead of refined flour to increase the fiber content of your diet. Prefer enriched bread instead of plain.
• Avoid high fat toppings like hard cooked egg, cheese & dessert topping.
• Avoid whole milk & yogurt made with whole milk; prefer low fat milk, yogurt & their products.
• Use alternate seasonings to help enhance the flavor of food such as: pepper, lemon juice, natural herbs & spices.
• Avoid tinned fruits and packed juices as they contain free sugars. Prefer fresh fruits and vegetables.
• Prefer green tea instead of regular tea.
• Include high fiber foods like: unsifted corn & oatmeal flour, lobia, peas, masoor, apple and orange.
• Include Vitamin C rich foods like: citrus fruit, straw berry and capsicum.
• Use minimum salt in cooking. Avoid table salt (added salt).
• Include almond (with skin) and walnuts (without salt) 3-4 times in a weak in a limited quantity.
• For cooking, prefer sunflower, corn & soybean oils instead of coconut & olive oil.
• Drink at least 12-14 glasses of water daily.
• Try to start regular brisk walking and exercise, as it raises good cholesterol, decreases triglycerides & blood pressure. It also helps in weight loss.

• Try to reduce your weight, if you are over weight.
• Avoid alcohol as it raises triglycerides level.
• Quit smoking.

By: Mehreen Amer-Dietitian (Tabba Heart Institute)