Cholesterol Talk!

Aside from making wise choices in food, good nutrition can be achieved through other methods that reinforce our health. It is not just what you eat, but how you eat.

We have 7 easy tips to eating smarter:

1. Read Food Labels

   Making a conscientious effort to read labels when buying food can make a difference in the food one eats, as many foods contain saturated fat or sodium that can raise cholesterol levels and increased blood pressure. Look out for terms such as “Free”, “Reduced” or “Low” to help you make the best decision.

2. Buy Smaller Servings

   Resist the temptation to buy more than you need when you are shopping for food, as this is one of the best ways to control your calorie intake.

3. Cooking

   Other than selecting healthier foods to consume, using low-fat methods such as boiling, broiling, baking, grilling, poaching and steaming can go a long way in keeping cholesterol levels low. This can also extend to requests made to the restaurants where you eat, ensuring that the food that you consume is healthy for you.

4. Take time to chew your food

   Digestion begins in the mouth. Chewing breaks the food into smaller particles and mixes the food with saliva that contains digestive enzymes. Thorough digestion is key to the absorption of nutrients and to good health. Chew your food slowly, savouring every bite. We tend to rush though our meals, forgetting to actually taste the flavours and feel the textures of what is in our mouths.

5. Avoid stress while eating

   When we are stressed, our digestion can be compromised. Avoid eating while working, driving, or watching TV (especially disturbing programs or the news). Also avoid confrontations, serious discussions or worry during meals. If you feel stressed or upset, stop eating and relax before continuing with your meal. Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.

6. Listen to your body

   Stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eating slowly can help you get a more accurate read on this, as well. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best.

7. Eat early, eat often

   Remember this old saying: breakfast like a king, lunch like a prince, dinner like a pauper. Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating six small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

This is an article extract from an eBook on cholesterol wellness produced by Cholesterol Talk! community.

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