Keeping your heart healthy and cholesterol in check

With heart disease as one of the leading causes of death for Americans, simple changes to your grocery list can help lower your risk, and your cholesterol.

Cholesterol is a waxy substance that your liver makes, and your body absorbs from meats, according to The American Heart Association

Your body needs it to build cells, in addition to hormones, and bile, which helps digest food.

But when it comes to cholesterol, it’s not created equal: High lipoproteins are regarded as healthy, and low lipoproteins are frowned upon.

Having too much bad cholesterol in your system can create excess plaque in your arteries that can lead to reduced blood flow.

Registered dietitian and nutritionist Bridget Swinney said that to lower your bad cholesterol intake, to start by examining the types of fat you eat.

“You want to make sure you have as little saturated fat as possible,” said Swinney, explaining that it generally comes from fat on meats.

Swinney said healthy fats to eat include avocado, olive oil for cooking, peanut butter and fresh water fish, like salmon, which she recommends eating twice a week.

“Another way to lower your cholesterol is to make sure you have plenty of healthy fiber,” said Swinney. “You can do that by eating a lot of fruits and vegetables,at least five to seven servings a day, especially things like apples, pears and grapes. Whole grains like oats, and whole grain breads and whole grain pastas.”

Watching what you fill your grocery cart with doesn’t have to drain your wallet. Swinney said instead of tossing out the coupons you get in the mail, browse through the deals and build your list to optimize your savings. She said it also stops you from tossing any old item that catches your eye into your shopping basket.

“But there’s another way to save money and cut out those impulse buys, which often increase your calorie and your fat intake,” Swinney said. “That is shopping online. Several grocery stores, including Walmart, can order all your groceries online, and then (you) pick them up.”

When lowering your cholesterol, you also have to keep in mind what you pour in your glass.

“If you drink too many sweetened beverages that can affect your cholesterol and your weight, ” said Swinney.”Mostly drink just water, but some other healthy choices are vegetable juices like V8 and if you’re really a soda drinker you can try club soda with a splash of fresh-squeezed orange juice or lime.”

While you might have to skip the soda, Swinney said you can still savor certain adult beverages, in moderation, of course.

“Just a little glass of wine, but make sure to talk to your doctor first to make sure it’s OK,” said Swinney.

Browse the list of healthy foods with low cholesterol.