Cholesterol
Your Plan for a
Healthy Heart
Know Your
Cholesterol
Numbers
Eat Healthy
Foods
Get
Moving!
Know your numbers
What do these numbers mean?
It’s important to know your numbers for total
cholesterol, HDL, LDL, and triglycerides.
Total cholesterol is the amount of cholesterol
in your blood. It is made up of:
Is my
cholesterol
too high?
This booklet will help you improve your
cholesterol with diet, exercise, and medicines.
Read the information and complete each quiz
or checklist to help you reach your goals.
What is cholesterol?
Cholesterol is a fatty substance
in the blood. You need
cholesterol
some cholesterol to
build-up
be healthy, but too
much can build up
blood
in blood vessels and
vessel
may cause a heart
attack or stroke.
Cholesterol is measured
with a blood test. Your
nurse or doctor will tell
you how often to have it checked.
• HDL, the “good” cholesterol
• LDL, the “bad” cholesterol
• Triglycerides, a type of fat in the blood
What are the ideal numbers?
Total Cholesterol Less than 200
HDL
More than 40 for men
More than 50 for women
LDL
Less than 100*
Triglycerides
Less than 150
*Your nurse or doctor may want your LDL to
be less than 70 if you have many risk factors.
Write your numbers here
Date: _________
Your Numbers
Your Goals
Total Cholesterol
___________
___________
HDL
___________
___________
LDL
___________
___________
Triglycerides
___________
___________
Know
your
numbers
Count your risk factors
Check off your risk factors
Risk factors you can’t change:
Family history of early heart disease
Age (men 45 years or older;
women 55 years or older)
What are
my risk
factors?
Cholesterol is just one risk factor for heart attack
and stroke. Make sure you discuss all of your
risk factors with your nurse or doctor to set your
own cholesterol goals.
The more risk factors you have, the higher
your chance of having a heart attack or stroke.
Making changes in your lifestyle can
help improve your cholesterol
and other risk factors.
Risk factors you can change:
Smoking cigarettes or cigars
High LDL cholesterol
Not enough exercise
Unhealthy diet
Overweight, mainly around your waist
High blood pressure
High blood sugar
High triglycerides
Low HDL cholesterol
If you checked 3 or more boxes in this purple
section, it is even more important to make
lifestyle changes. Having 3 or more of these
risk factors increases your chance for diabetes
as well as heart attack and stroke.
No matter what your risk factors,
you have the power to make
changes to improve your health.
Count
your risk
factors
Eat healthy foods
Your plan for
heart-healthy
eating
• Eat at least 5 servings
of vegetables and fruit
every day.
What’s good to eat
for a healthy heart?
When you choose healthy foods, you can help make
all of your cholesterol numbers better. This will
lower your chance of having a heart attack or stroke.
How to create a healthy plate
• Eat3servingsoffiber-rich
whole grains a day. Choose
foods like whole wheat bread,
brown rice, and oatmeal.
• Eatfishatleast2timesaweek.
Choosefattyfishlikesalmon,
sardines, and trout.
• Eat healthy fats:
– Choose good fats found in foods like
fattyfish,vegetableoils,avocados,andnuts.
– Limit bad saturated fats found in foods like fatty
meats, whole milk, butter, ice cream, and cheese.
– Don’t eat trans fats found in foods like baked
goods, snack foods, and fast foods.
• Eat less food that is high in cholesterol.
Limit egg yolks and organ meats like liver.
• Limit soda, sports drinks, fruit juices, and alcohol.
Drinkwater,low-fatmilk,orskimmilkinstead.
View tips and sample meal plans at www.ChooseMyPlate.gov
• Cut down on calories, salt, and portion sizes.
This is even more important if you are
overweight and have high blood pressure
and high blood sugar.
Eat
healthy
foods
Watch your weight
Can losing
weight
improve our
cholesterol?
Aim for a
healthy weight
Ask your nurse, doctor, or
dietitian what a healthy weight
is for you. Each and every
pound you lose is a step in
the right direction.
Tips for losing weight
1. Step on a scale at least once a week to keep
track of your weight. Write it down.
2. F
illuponfiber-richfoods.Pickfoodshighin
fiberlikeoats,beans,vegetables,andfruits.
Try to eat a vegetable or fruit at every meal.
Losing weight helps lower your bad LDL
cholesterol and triglycerides. It can raise your
good HDL too. Weight loss may also lower blood
pressure and blood sugar. All of these changes
can lead to a healthier heart.
3. Start your day with breakfast. Don’t skip it!
4. Eat smaller portions by using smaller plates.
Share meals when eating out.
5. Limit alcohol and
sugary drinks to
reduce calories.
Quiz
Please circle Yes or No in the right column.
1.
2
Can exercise help you lose weight?
Yes
OR
No
Yes
OR
No
If you eat smaller portions,
will you lose weight?
Yes
OR
No
Is checking your weight only
once a year a good idea?
Yes
OR
No
Can losing weight improve
. your cholesterol?
3.
4.
QuizAnswers: 1.Yes,2.Yes,3.Yes,4.No
6. Save sweets for
special occasions.
7. Exercise most days.
The more you move,
the more you lose. It
may take up to 60 to 90
minutes of activity during
your day to lose weight.
Watch
your
weight
Get moving
Your exercise plan
1. Choose an activity that
you like. Walk, bike,
swim, dance, or hike
most days.
2. W
armupandstretch
before you exercise.
We can be
more active
every day!
Talk to your nurse or doctor before starting or
changing your exercise plan to find out what
activities are safe for you.
Why is exercise good for you?
Exercise helps to improve your cholesterol
and many other risk factors.
It helps prevent heart attack and stroke by:
• Burning calories to help you lose weight
• Lowering your blood pressure
• Lowering your blood sugar
• Reducing stress, depression, and anxiety
Exerciseimprovesstrength,balance,andfitness.
It also gives you more energy.
3. Exercise at a comfortable pace.
4. A
imfor30-60minutesof
activity a day. You can break
itupinto10-15minutesat
a time. Some activity is
better than none!
5. Take time to cool down and
stretch after you exercise.
Check off the things you will do
Keep your walking shoes in the car. Go for
a15-minutewalkduringyourlunchbreak.
Park farther away from the store or get
off the bus a few blocks early and walk.
Exercise, stretch, or do chores while you watch TV.
Limit your time watching TV or sitting
at a computer.
Take the stairs instead of the elevator.
Play with your kids or grandkids after dinner.
Get
moving
Learn about your medicines
Get the most
out of your
medicines
Can medicine
help improve
my cholesterol?
After 4 to 6 weeks
of taking cholesterol
medicines, your nurse
or doctor may order
blood tests.
These tests make sure the
medicines are working and are safe.
Check off the things you will do
Sometimes diet and exercise are not enough to
improve your cholesterol. When this happens,
your nurse or doctor may prescribe a medicine.
Some people need more than one cholesterol
medicine to reach their goals. These medicines
can be life saving.
Take your medicines as prescribed.
How do cholesterol
medicines work?
Write down your medicines and always carry
this list with you. Show this list to your nurse
or doctor at every visit.
There are many types of
medicines used to treat
cholesterol. Ask your
nurse or doctor to
explain how your
cholesterol medicines
work. Find out if there are
side effects that you should know about.
Ask when to take your medicines.
Is it with a meal, in the morning, or at night?
Always use a weekly pill box even if you
only take 1 medicine a day. This will help
you keep track.
W
riteonyourcalendarwhentorefillyour
medicine. Plan ahead so you don’t run out.
If you feel bad after taking a medicine, talk
with your nurse or doctor.
Don’t stop taking your medicines until you
talk with your nurse or doctor.
Learn
about your
medicines
Make a plan
Your Action Plan
Write down your plan to improve
your cholesterol and heart health:
Example: I will eat a piece of fruit at
breakfast every day.
Now it is time to make a plan. Small changes can
make a big difference in improving all of your
cholesterol numbers. You can do it. Get started today!
Actions you can take
• Know your cholesterol numbers and goals.
• Count your risk factors for heart attack and stroke.
1.
2.
3.
4.
5.
• Learn about your medicines.
Lifestyle changes you can make
• Stop smoking.Call1-800-784-8669or
visit www.smokefree.gov to get help today.
We have the
power to improve
our health!
• Eat healthy foods. Choose vegetables, fruit,
lean proteins, whole grains, and healthy fats.
Limit sugary drinks.
• Watch your weight. Even losing 5 to 10 pounds
can make a big difference.
• Get moving and stay active! Add activity into
your day, even 10 minutes at a time.
Make
a plan
Copyright © 2011 Preventive Cardiovascular Nurses Association
Product ID 00002001011
• Patients:
Download a free copy
at www.pcna.net/patients
• Healthcare Providers:
Order free printed brochures
in packs of 100 by visiting
www.pcna.net/hcp
How to get more copies
of this brochure
613 Williamson Street, Ste. 200, Madison, WI 53703
Phone: 608-250-2440 • Email: [email protected]
This brochure was supported by educational grants from Abbott Laboratories, Pfizer, Inc., Kowa Pharmaceuticals America, Inc. and Lilly USA.
Disclaimer: This and other PCNA educational materials are for informational purposes only and are not intended to replace medical advice or to diagnose
or to treat health problems. Health-related decisions should be made in partnership with a healthcare provider. It is the reader’s responsibility to seek out
the most current, accurate information. PCNA disclaims all warranties with regard to such educational materials. In no event shall PCNA be liable for any
special, indirect, or consequential damages or any damages whatsoever arising out of or in connection with the use of any PCNA educational materials.
Healthy Heart
Your Plan for a
Cholesterol