Foods to Eat in Cholesterol

Almonds for Cholesterol

• Substances in almond skins help prevent LDL “bad” cholesterol from being oxidized, a process that can otherwise damage the lining of blood vessels and increase cardiovascular risk. Sprinkle almonds on cereals and salads, nibble on a handful for an afternoon snack.

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Barley for Cholesterol

• LDL “bad” cholesterol levels fell more than twice as far. Barley makes a great substitute for rice, adds depth to soups and is terrific combined with dried fruits, nuts and a little oil and vinegar for a hearty salad.

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Beans & Lentils for Cholesterol

• LDL “bad” cholesterol levels fell almost twice as far in those volunteers on a low-fat diet who added beans and lentils (along with more whole grains and vegetables) to the menu.

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Oats for Cholesterol

• Consider a daily bowl of oat bran hot cereal or old-fashioned oatmeal for breakfast. Oat bran muffins can also pack a tasty dose into your day.

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Soya Foods for Cholesterol

• Being naturally low in saturated fat, soya foods help lower cholesterol. The special proteins in soya also appear to influence how the body regulates cholesterol too.

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Nuts for Cholesterol

• All nuts are rich in vegetable protein, fibre, heart healthy unsaturated fats, vitamin E, magnesium, potassium, natural plant sterols and a host of beneficial plant nutrients.30-35g a day of nuts (a handful) has the potential to lower cholesterol by an average of 5%.

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Fruits & Vegetables for Cholesterol

• All fruits and vegetables are low in saturated fat so eating more helps to keep saturated fat intake low. Fruit and vegetables are also a valuable source of cholesterol lowering soluble fibres. Try to include at least one pulse (beans, peas, lentils) everyday.

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Foods to Avoid in Cholesterol

Saturated Fats & Oils for Cholesterol

• Limit saturated fats and oils, such as butter, bacon drippings, lard, palm oil, and coconut oil. Instead, use soft tub margarine or vegetable oils, such as olive or canola oil.

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Trans Fats for Cholesterol

• Avoid Trans fats or partially hydrogenated vegetable oils. These oils go through a process that makes them solid. They're found in some hard margarines, snack crackers, cookies, chips, and shortenings.

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Fatty Meats for Cholesterol

• Limit fatty meats such as corned beef, pastrami, ribs, steak, ground meat, hot dogs, sausage, bacon, and processed meats like bologna. Also limit organ meats like liver and kidney.

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Meat, Poultry & Fish for Cholesterol

• Limit meat, poultry, and fish to no more than two servings, or 5 oz (140 g), a day. Remember that a serving is about the size of a deck of playing cards.

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Milk Products for Cholesterol

• Limit milk products that contain more than 1% milk fat. This includes cream, most cheeses, and nondairy coffee creamers or whipped topping (which often contain coconut or palm oils). Instead try fat-free or low-fat milk (0% to 1% fat) and low-fat cheeses.

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Snack, Crackers & Muffins for Cholesterol

• Limit snack crackers, muffins, quick breads, croissants, and cakes made with saturated or hydrogenated fat, whole eggs, or whole milk. Try low-fat baked goods, and use any spreads or toppings lightly.

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Butter or Margarine for Cholesterol

• Instead of using butter or margarine on bread, try dipping it in olive oil.

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Fast Foods for Cholesterol

• Avoid fast foods like hamburgers, fries, fried chicken, and tacos. They are high in both total fat and saturated fat. When you eat out, choose broiled sandwiches or chicken without skin, salads with low-fat dressing, and foods that aren't fried.

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