How to Reduce Risk of Coronary Artery Disease
- 1). Eat more fruit and vegetables. Fruits and vegetables are low in calories and contain dietary fiber, which can help lower your LDL level when consumed daily. Avoid sauces, creams and butter with your vegetables, as they are often high in saturated fat.
- 2). Choose lean meat. Meat is high in saturated fat, which increases your LDL levels and increases your risk of heart disease. Lean meat such as turkey, chicken, salmon and tuna are the best choices as they are low in saturated fat and high in protein.
- 3). Avoid saturated fat. Butter, dairy products that use whole milk, eggs yolks and fried foods are high in saturated fat. Instead, choose egg whites or substitutes over yolks, and replace butter and margarine with vegetable oils. Dairy products should be low-fat or non-fat.
- 4). Limit your sodium intake. Consuming high amounts of sodium daily can increase your LDL and put you at a higher risk for developing heart disease. Limit your consumption to less than 2,300mg daily, or no more than 1,300mg if you are a senior citizen, African American or already have high blood pressure.
- 5). Eat more whole-wheat grain. Bread, pasta and cereals that are whole-wheat can help reduce LDL levels and increase high-density lipoproteins (HDL), which catches excess cholesterol and sends it to your kidneys for disposal.
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