MAN IN THE GARDEN MAN IN THE GARDEN

Maintaining a Healthy Diet and Lifestyle

WOMAN WALKS DOGWOMAN WALKS DOG

Where to start: Healthy diet, healthy lifestyle

Adopting a healthy lifestyle is an important step toward achieving and maintaining healthy cholesterol levels. The Heart and Stroke Foundation recommends:

  • Eating a diet that is lower in saturated and trans fats, and includes plenty of fruit, vegetables and whole grains
  • Being physically active, and accumulating 150 minutes of moderate- to vigorous-intensity physical activity per week in bouts of 10 minutes or more
  • Achieving and maintaining a healthy weight
  • Limiting excess alcohol intake
  • Being smoke-free

Healthy eating – an important part of managing your cholesterol levels

BOWL OF CHERRY TOMATOES, HALF AVOCADO, GARLIC, LETTUCE, PEPPERS ON A COUNTERBOWL OF CHERRY TOMATOES, HALF AVOCADO, GARLIC, LETTUCE, PEPPERS ON A COUNTER

What is a cholesterol-lowering diet?

A cholesterol-lowering diet is a diet that is lower in saturated and trans fats and includes plenty of fruit, vegetables and whole grains. Eating healthy can be delicious and full of variety – it’s not about being deprived or restrictive, it’s about substituting healthier choices for the foods you love!

Canada’s Food Guide advises us to make a habit of eating a variety of healthy foods each day.

  • Have plenty of vegetables and fruits – think of filling half your plate
  • Eat protein-rich foods, including protein from plants, more often
  • Choose whole-grain foods
  • Limit foods high in sodium, sugar or saturated fat
  • Make water your drink of choice and limit sugary drinks
  • Read food labels to make sure you’re buying healthy!

Reduce or substitute

While you’re adding some cholesterol-fighting foods to your meals and snacks, keep these substitutions in mind:

  • Reduce or avoid foods that are high in saturated fat:
    • Fatty meats such as side bacon, sausage, hot dogs, processed luncheon meats and ribs
    • Dairy products made with high-fat milk such as butter, some cheeses, cream or homogenized milk
  • Have fish for dinner once or twice a week
  • Choose protein foods from plants more often and that are lower in saturated fat, like beans, lentils, tofu, fish, nuts, seeds, lean cuts of meat, skinless poultry and lower fat milk and dairy products
  • Go vegetarian a couple times a week
  • Oils:
    • Avoid stick (solid) margarine, shortening, lard, palm and coconut oils
    • Choose healthy unsaturated fat found in vegetable oils: olive, canola, peanut, safflower, sunflower and corn oils
  • Choose low-fat and nonfat products when available – there can be little to no difference in the taste of low-fat or nonfat yogurt, cream cheese, mayonnaise, sour cream, salad dressings and peanut butter

WHOLE GRAINS AND BREAD ON CUTTING BOARDWHOLE GRAINS AND BREAD ON CUTTING BOARD

Healthy eating – an important part of managing your cholesterol levels

A heart-healthy diet includes foods that are high in fibre

A healthy adult needs 21 to 38 grams of fibre a day, but the average daily Canadian intake is about 14 grams. Good sources of fibre are fruit and vegetables, and whole-grain products such as bread, wild and brown rice and oatmeal.

There are two kinds of fibre: soluble and insoluble. Soluble fibre may help lower cholesterol and control blood sugar. The best sources are oatmeal and oat bran; legumes such as dried beans, peas and lentils; and pectin-rich foods such as apples, strawberries and citrus fruit.

When shopping, check food product labels for 100% whole grain or 100% whole wheat with the germ at the beginning of the ingredient list, and check the fibre content in the Nutrition Facts table. Products with 2 grams of fibre or more are a healthy choice.

Patient Support Program

HDL-C=high-density lipoprotein cholesterol; LDL-C=low-density lipoprotein cholesterol
Please note: Your Repatha® package may be different from that shown.

Do you have questions?

Connect with the Amgen Canada Medical Information team for help by phone at 1-866-502-6436 or email at medinfocanada@amgen.com.