Diet and Heart Health FAQs

A: Prepare extra food each time you make a healthy meal and freeze single-serving portions. When you do not have the time to prepare a meal, get one of the prepared meals to eat. Bring a healthy snack or two with you to work. Plan to eat them when you have the most temptation.

A: Yes. Changes in diet should be your first step, along with exercise, in lowering cholesterol. Talk to your doctor about a healthy eating plan as well as an exercise program that is right for you.

A: Some lean red meat is fine. Lean cuts of red meat include round, chuck, sirloin, or loin. In order to lower cholesterol, the American Heart Association recommends eating no more than 6 ounces of meat, poultry, fish, or seafood each day.

A: When eating away from home, plan ahead. Call the restaurant and ask about their healthy dishes (meals low in saturated fat and cholesterol). If a restaurant menu says "steamed," "poached," "roasted," "baked," or "broiled," the food is usually lower in fat. You can also ask that your food not be cooked in butter or saturated fat. Ask your waiter to bring sauces or dressings in a side dish.

A: For about a week, write down everything you eat and drink. Also write the time you ate, where you ate, and what you were doing and thinking when you ate. By creating a diary, you will see patterns you may not have known existed, such as eating when you're feeling stressed or when you're bored. When you're aware of what's going on, it's much easier to change it.

Create a list of good friends you can call and talk to when you're hungry. Eventually, the overwhelming desire to eat something will pass. If you don't want to "bother" your friends, try sugarless gum or a time-consuming activity like a long walk or surfing the Internet.

Say YES to foods high in fiber (fruit, vegetables). Say NO to foods high in saturated fat (processed cakes, cookies, crackers).

A: Be sure to check with your doctor before starting any exercise program.

Create opportunities to walk more often. For example, take the stairs instead of the elevator. Park your car farther away from the mall in a parking lot. Get off a bus several stops early. Take your dog to the park for some fun exercise. Play a game of tag with your children or grandchildren. You can even exercise at home by doing chores and gardening.

A: Be sure to check with your doctor before starting any exercise program.

Fit exercise into your daily routine by exercising before or after work. You can walk to and from work. You can take a walk for a break. You can walk to a colleague's desk or the water cooler.

A: Be sure to check with your doctor before starting any exercise program.

Regular exercise is an important part of a cholesterol-lowering plan. For many people, moderate exercise for 20 to 30 minutes most days of the week can help. Choose exercises that you enjoy. These will give you variety to keep you interested and motivated. If you can, exercise with a friend to keep each other motivated.

Exercise during the cooler times of the day. Try to avoid exercising in hot weather. Drink enough fluids.

Do not overexert yourself. If you feel pain, are breathless, or are sick to your stomach, you are pushing yourself too hard. Be aware of serious warnings such as dizziness or light-headedness, chest pain, or heart palpitations. If any of these occur, discontinue exercise and contact your doctor as soon as possible.