After a blood test this past weekend, it turns out I have high cholesterol again. From my understanding this is in my genes, so I will have to be extra vigilant to lower it. I've had good cholesterol levels the 4 years when we were not eating meat, but in the past year, I've let myself go. I've been eating way more fried foods, meats, sugars and I've been exercising way less. I haven't really gained weight because I'm still focused on portion control, but the quality of the portions I've been eating has been slipping.

I found a Heart & Stroke article on managing cholesterol I like so I copied it to this entry for reference in case it gets taken down one day.

Heart & Stroke recommends that you:

1. Eat a healthy balanced diet

• Choose a variety of whole and minimally processed foods at every meal. This means foods that are either not packaged or have few ingredients.
• Fill half your plate with vegetables and fruit at every meal. Choose vegetables and fruit for snacks.
• Select fresh, frozen or canned vegetables and fruit. You want them to be plain, without sauce, sugar or salt added.
• Choose whole grains. Look for whole grain breads, barley, oats (including oatmeal), quinoa, brown rice, bulgur, farro, etc.
• Mix up the centre of your plate. Choose more vegetarian options such as beans, lentils, tofu and nuts. Include vegetarian options as often as possible in your weekly meal plan. Make sure your meat is lean, poultry without the skin and include fish a couple of times per week.
• Limit your portion sizes.
• Choose lower fat dairy products or alternatives with no added sugar. Select 1% or skim milk, plain yogurt and lower fat cheeses.
• Plan healthy snacks with at least 2 different types of food. For example try: hummus and baby carrots; apple wedges and lower fat cheese or plain yogurt with berries.
• Drink water or lower fat plain milk to satisfy thirst.
• Avoid sugary drinks including soft drinks, sports drinks, sweetened milk or alternatives, fruit drinks, 100% fruit juice and ready-to-drink sweetened coffees and teas.
• Note: If your blood cholesterol level is high, your physician or dietitian may recommend restricting your intake of foods high in dietary cholesterol such as egg yolks, organ meats, full- fat dairy products and processed meats.

2. Cook and eat more meals at home

• Cooking at home allows you to select whole and minimally processed foods.
• Develop and share skills in food preparation and cooking with your family.
• Buy a healthy cookbook or try some healthy recipes.
• Select the top ten recipes your family loves and get everyone involved in the meal preparation.
• Reduce the amount of sugar, salt and solid fats used in your favourite recipes.

3. Make eating out a special occasion

Eating out usually results in you consuming large amounts of food, more fat, salt and sugar.

• Try to limit the number of times you eat in a restaurant per month.
• When you do eat out, choose restaurants that serve freshly made dishes using whole and minimally processed foods and provide nutrition information.
• Share meals, order the appetizer size or ask for half the meal to be packed up to eat the next day.

4. Achieve and maintain a healthy weight

Being overweight or obese increases your LDL or bad cholesterol level, lowers your HDL or good cholesterol level and raises your triglyceride levels. Reducing your weight is a positive way to reduce your blood cholesterol levels.

5. Maintain physical activity

Being physically active will help improve your cholesterol levels and general heart health. Aim for 150 minutes a week. That is less than 25 minutes per day!

Choose activities you like. Cycling, swimming, gardening, walking are great ways to keep active.

6. Be smoke-free

Smoking is a risk factor for heart disease. It reduces the level of your HDL “good” cholesterol. Once you quit, within a few weeks your HDL levels will start to rise.