Walking Jogging Swimming Biking Joining a community sports team, like basketball, volleyball, or tennis
Get social support from family, friends, local support groups, online forums, and hotlines. Consult your physician. Use nicotine replacement therapy Go to an addictions counselor. Many even specialize in helping people stop smoking. Consider residential treatment
You are a woman with a waist circumference of 35 or more inches or a man with a waist circumference of 40 or more inches. You have a body mass index of 25 or higher.
One drink per day for women and one to two drinks per day for men. A 12 oz (355 mL) beer, 5 oz (148 mL) glass of wine, or a 1. 5 oz (44. 4 mL) shot of liquor qualifies as a drink.
Not eating organ meats. They are often high in cholesterol. Cutting down on red meat. Switching from full-fat dairy to skim and low-fat products. This would include milk products, yogurt, cream, and cheeses.
Cooking with monosaturated fats such as canola oil, peanut oil, and olive oil instead of palm oil, lard, butter, or solid shortening. Eating lean meats such as poultry and fish. Limiting the amount of cream, hard cheese, sausage, and milk chocolate you consume. Scrutinize the ingredients on commercially prepared food. Even foods that are advertised as trans fat-free often have trans fats. Read the ingredients and look for partially hydrogenated oils. These are trans fats. Products that usually have trans fats include margarine and commercially prepared crackers, cakes, and cookies. Margarine also often contains trans fats.
Cooking with monosaturated fats such as canola oil, peanut oil, and olive oil instead of palm oil, lard, butter, or solid shortening. Eating lean meats such as poultry and fish. Limiting the amount of cream, hard cheese, sausage, and milk chocolate you consume. Scrutinize the ingredients on commercially prepared food. Even foods that are advertised as trans fat-free often have trans fats. Read the ingredients and look for partially hydrogenated oils. These are trans fats. Products that usually have trans fats include margarine and commercially prepared crackers, cakes, and cookies. Margarine also often contains trans fats.
Taking the edge off your hunger, by starting your meals with salads. Eating the salad first will make you less hungry by the time you get to the richer, fattier foods like meats. This will help you control your portion sizes. Put diverse fruits and vegetables in your salads like greens, cucumbers, carrots, tomatoes, avocados, oranges, and apples. Eat fruit for dessert instead of fattier alternatives like cakes, pies, pastries, or candy. If you make a fruit salad, don’t add sugar. Instead enjoy the natural sweetness of the fruits. Popular options include mangos, oranges, apples, bananas, and pears. Bring fruits and vegetables with you to work or school to stave off hunger between meals. The night before, you can pack yourself a bag with peeled carrot sticks, washed peppers, apples and bananas.
Whole grain bread Bran Brown rice instead of white Oatmeal Whole-wheat pasta
Artichoke Oat bran Barley Garlic Whey protein Blond psyllium Sitostanol Beta-sitosterol
Atorvastatin (Lipitor) Fluvastatin (Lescol) Lovastatin (Mevacor, Altoprev) Pitavastatin (Livalo) Pravastatin (Pravachol) Rosuvastatin (Crestor) Simvastatin (Zocor)
Cholestyramine (Prevalite) Colesevelam (Welchol) Colestipol (Colestid)
Ezetimibe (Zetia) may also be used in addition to statins. When used alone it usually doesn’t produce side effects. Ezetimibe-simvastatin (Vytorin) is a combination drug which both reduces the absorption of cholesterol and reduces your body’s ability to make cholesterol. Side effects include digestive problems and muscle pain.
Alirocumab (Praluent) Evolocumab (Repatha)
