Cholesterol
Cholesterol is a fat molecule that travels around in the blood vessels. Cholesterol serves many important
functions in the body, but too much of it can build up in the blood vessels and cause heart disease. This process
happens over many years, starting in childhood. Heart disease is the leading cause of death for both women and
men. It is important to reduce your child’s cholesterol now so that she or he can have a long, healthy life with less
risk of heart disease.
There are two essential components to lowering your child’s cholesterol:
• The first is diet and exercise.
Aerobic exercise like brisk walking, biking, swimming, or dancing can help lower cholesterol, even when done
for just 20 minutes every day or 40 minutes four times per week. Make sure she or he takes breaks from sitting to
run around and be active, and encourage participation in sports and intramural activities.
• The second component is a healthful diet.
The Good Foods:
More vegetables:
• Lots of variety is important, including leafy greens
• Potatoes and French fries with ketchup don’t count!
• Legumes (beans, lentils, peas, soybeans, peanuts) pack an extra fiber punch
Increase fruits:
Together with vegetables, fruits should make up half the plate
Increase healthful fats:
• Heart-healthy fats are important in the diet
• Examples: fish, nuts (almonds, walnuts, pistachios), seeds, and avocados
• Use healthful vegetable oils like olive oil in food preparation
More whole grains:
• Change white to brown
• Replace white bread with “whole grain” bread (100% whole wheat)
• Replace sugary processed cereals with whole grain cereals (original cheerios have very little sugar)
• Replace white tortillas, pasta, and rice with whole grain tortillas, pasta, and brown rice
The Bad Foods:
Reduce unhealthful fats:
• No fried foods – fried chicken, French fries, fried fish, etc.
• No trans fats: look for “partially hydrogenated oils” on the ingredient list and avoid!
• Reduce butter, cheese, and processed meats (lunch meat, bacon, hotdogs, sausage
Sugar:
• No soda, juice, or candy
• Reduce foods and drinks with added sugars – check ingredients labels for sugar
• Substitute fresh fruits as a healthful dessert
Processed foods:
• Pre-made foods are often high in fat, sugar and salt. These foods should be limited
• Examples: microwave foods, chips, fast food, and convenience store packaged foods
Tips:
Always pack a healthful snack option for your child, like nuts, to help avoid
last-minute unhealthful food choices
Replace other drinks with water. Water is a heart-healthy way to quench your
child’s thirst!
Make sure your child gets plenty of sleep each night. Stress and poor sleep habits can contribute to poor
nutrition.
Here is an example of a heart-healthy plate
Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard School
of Public Health, www.thenutritionsource.org , and Harvard Health Publications, www.health.harvard.edu