High Cholesterol Self-Management Plan and Care Plan
I understand the following items will be beneficial to the treatment of my high cholesterol, have
discussed this with my provider and I agree to implement the following plan of care.
1. My goal LDL is < 70 100 130 (Circle One)
2. I will eat a diet low in saturated fats, especially work to avoid fast food and fried food
3. On days I am coming in to check my cholesterol I will come in fasting. Eat nothing for the
previous 8 hours, though you may take your usual medications (except diabetes meds or
medications that have to be taken with food) as well as a small amount of water or BLACK
coffee.
4. I will exercise at least 20 – 30 minutes 5 – 7 days per week.
www.cvmgonline.org also offers additional self-help resources under the Resources & Forms tab
FOODS TO USE
FOODS TO AVOID
MEATS, FISH
Choose lean meats (chicken, turkey, veal, and lean cuts of beef
with excess fat trimmed; one serving = 3 oz of cooked meat).
Also, fresh or frozen fish, canned fish packed in water, and
shellfish (lobster, crabs, shrimp, oysters). Limit use to no more
than one serving of one of these per week. Shellfish are high in
cholesterol but low in saturated fat and should be used
sparingly. Meats and fish should be broiled (pan or oven) baked
on a rack.
Marbled beef, pork, bacon, sausage and other pork
products; fatty fowl (duck, goose); skin and fat of
turkey and chicken; processed meats; luncheon meats
(salami, bologna); frankfurters and fast-food
hamburgers (they're loaded with fat); organ meats
(kidneys, liver); canned fish packed in oil.
EGGS
Egg substitutes and egg whites (use freely). Egg yolks (limit two Limit egg yolks to two per week.
per week)
Eat three servings of fresh fruit per day (1 serving = 1/2 cup). Be Coconut (rich in saturated fats).
sure to have at least one citrus fruit daily. Frozen or canned fruit
with no sugar or syrup added may be used.
FRUITS
VEGETABLES
Most vegetables are not limited. One dark-green (string beans,
escarole) or one deep-yellow (squash) vegetable is
recommended daily. Cauliflower, broccoli, and celery as well as
potato shins are recommended for their fiber content. (Fiber is
associated with cholesterol reduction). It is preferable to steam
vegetables but they may be boiled, strained or braised with
polyunsaturated vegetable oil.
BEANS
Dried peas or beans (1 serving = 1/2 cup) may be used as a
bread substitute.
NUTS
Almonds, walnuts and peanuts may be used sparingly (1 serving
= 1 tablespoonful) Use pumpkin, sesame, or sunflower seeds.
BREADS, GRAINS One roll or one slice of whole-grain or enriched bread may be
used, or three soda crackers or four pieces of melba toast as a
substitute. Spaghetti, rice or noodles (1/2 cup) or 1/2 large ear
of corn may be used as a bread substitute. In preparing these
foods do no use butter or shortening, use soft margarine. Also
use egg and sugar substitutes. Choose high-fiber grains, such as
oats and whole wheat.
CEREALS
Use 1/2 cup of hot cereal or 3/4 cup of cold cereal per day. Add
a sugar substitute if desired with 99% fat-free or skim milk.
Avoid avocados. Starchy vegetables (potatoes, corn,
lima beans, dried peas, beans) may be used only if
substitutes for a serving of bread or cereal. (Baked
potato skin however is desirable for its fiber content.)
Commercial baked beans with sugar and/or pork
added.
Avoid nuts. Limit peanuts and walnuts to one
tablespoonful per day.
Any baked goods with shortening and/or sugar.
Commercial mixes with dried eggs and whole milk.
Avoid sweet rolls, doughnuts, breakfast pastries
(Danish) , and sweetened packaged cereals (the added
sugar converts readily to triglycerides).
FOODS TO USE
FOODS TO AVOID
MILK PRODUCTS
Always use 99% fat-free or skim milk, dairy products such as
low-fat cheeses (farmer's, uncreamed diet cottage), low-fat
yogurt and powdered skim milk.
FATS, OILS
Use soft (not stick) margarine; vegetable oils that are high in
polyunsaturated fats (such as safflower, sunflower, soybean,
corn and cottonseed). Always refrigerate meat drippings to
harden the fat and remove it before preparing gravies.
Butter, lard, animal fats, bacon drippings, gravies,
cream sauces, as well as palm and coconut oils. All
these are high in saturated fats. Examine labels on
"cholesterol-free" products for "hydrogenated fats."
(These are oils that have been hardened into solids
and in the process have become saturated.
DESSERTS,
SNACKS
Limit to two servings per day, substitute each serving for a
bread/cereal serving; ice milk, water sherbet (1/4 cup);
unflavored gelatin or gelatin flavored with sugar substitute (1/3
cup); pudding prepared with skim milk (1/2 cup); egg white
souffles; unbuttered popcorn (1 1/2 cups). Substitute carob for
chocolate.
Fried snack foods like potato chips; chocolate; candies
in general; jams, jellies, syrups; whole-milk puddings;
ice cream and milk sherbets; hydrogenated peanut
butter.
BEVERAGES
Fresh fruit juices (limit 4 oz per day); black coffee, plain or
herbal teas; soft drinks with sugar substitutes; club soda,
preferably salt-free; cocoa made with skim milk or nonfat dried
milk and water (sugar substitute added if desired); clear broth.
Alcohol: limit two servings per day.
Sugared fruit juices and soft drinks; cocoa made with
whole milk and/or sugar. When using alcohol (1 oz
liquor, 5 oz beer, 2 1/2 oz dry table wine per serving),
one serving must be substituted for one bread or
cereal serving (limit two servings of alcohol per day).
MISCELLANEOUS You may use the following freely: vinegar, spices, herbs, nonfat
bullion, mustard, Worcestershire sauce, soy sauce, flavoring
essence.
ANSWERS
by heart
Lifestyle + Risk Reduction
Cholesterol
What Are High Blood
Cholesterol and
Triglycerides?
Cholesterol travels to the body’s cells
through the bloodstream by way of
lipoproteins (LDL and HDL).
LDL deposits cholesterol in the
artery wall, forming plaque.
HDL removes cholesterol
from plaque and from the
bloodstream.
Cholesterol is a soft, fat-like substance found in
the bloodstream and in all your body’s cells.
Your body makes all the cholesterol it needs.
The saturated fats, trans fats and cholesterol you
eat may raise your blood cholesterol level. Having
too much cholesterol in your blood may lead to
increased risk for heart disease and stroke.
What’s so bad about high blood cholesterol?
Low-density lipoprotein (LDL) cholesterol is often called
“the bad kind.” When you have too much LDL cholesterol
in your blood, it can join with fats and other substances to
build up in the inner walls of your arteries. The arteries can
become clogged and narrow, and blood flow is reduced.
If this buildup of plaque ruptures, a blood clot may form
at this location or a piece may break off and travel in the
bloodstream. If a blood clot blocks the blood flow to your
heart, it causes a heart attack. If a blood clot blocks an
artery leading to or in the brain, a stroke results.
High-density lipoprotein (HDL) cholesterol is called the
“good kind.” It carries harmful cholesterol away from the
arteries and helps protect you from heart attack and stroke.
It’s better to have a lot of HDL cholesterol in your blood.
How can I lower the bad cholesterol
in my blood?
• Cut down on foods high in saturated fat and cholesterol.
These include fatty meats, organ meats such as liver,
shellfish, cheese, whole-milk dairy products, egg yolks,
and solid fats such as butter.
• Do moderate intensity physical activities, such as brisk
walking, at least 30 minutes on most or all days for a
total of at least 150 minutes each week.
• Eat more foods low in saturated fat and cholesterol, and
high in fiber. Aim for about 25 grams of fiber each day.
Be sure to include a variety of fruits and vegetables,
whole grains and grain products, beans, peas and
legumes, fat-free and low-fat milk products, lean meats
and poultry without skin, fatty fish, and nuts and seeds
in limited amounts.
• Lose weight if you need to and maintain a
healthy weight.
• If you can’t control your cholesterol through lifestyle
changes, ask your doctor about medicines that can
reduce cholesterol.
What are triglycerides?
Triglycerides are the most common type of fat in your
body. They come from food, and your body also makes
them. High levels of blood triglycerides are often found in
people who have high cholesterol levels, heart problems,
are overweight or have diabetes.
(continued)
ANSWERS
by heart
What Are High Blood
Cholesterol and Triglycerides?
Lifestyle + Risk Reduction
Cholesterol
What about fats?
There are different kinds of fats in the foods we eat.
Saturated fat raises blood cholesterol, so it’s not good
for you. Avoid animal fats like lard and meat fat, and
some plant fats like coconut oil, palm oil and palm
kernel oil.
• Trans fat comes from adding hydrogen to vegetable
oils and tends to raise blood cholesterol. It’s used in
commercial baked goods and for cooking in many
restaurants and fast-food chains. It’s also found
naturally in milk and beef.
• Polyunsaturated fats are found in vegetable oils
and fish oils. These tend to lower blood cholesterol
when eaten in moderation and used to replace
saturated or trans fats.
• Monounsaturated fats are found in olive, canola,
peanut, sunflower and safflower oils. In a lowsaturated-fat diet, they may lower blood cholesterol.
You can help lower your LDL cholesterol by eating foods that are
lower in saturated fat and cholesterol, and high in fiber. Aim for
about 25 grams of fiber each day.
HOW CAN I LEARN MORE?
Talk to your doctor, nurse or other
healthcare professionals. If you have
heart disease or have had a stroke,
members of your family also may be at
higher risk. It’s very important for them
to make changes now to lower their risk.
Call 1-800-AHA-USA1
(1-800-242-8721), or visit heart.org
to learn more about heart disease.
For information on stroke, call
1-888-4-STROKE (1-888-478-7653)
or visit us at StrokeAssociation.org.
Do you have
questions for the
doctor or nurse?
My Questions:
Take a few minutes to
write your questions for
the next time you see
your healthcare provider.
For example:
Will I need cholesterollowering medicine?
How does exercise
affect my levels?
We have many other fact sheets to help you make healthier choices to reduce your risk,
manage disease or care for a loved one. Visit heart.org/answersbyheart to learn more.
Knowledge is power, so Learn and Live!
©2012, American Heart Association