Cholesterol-Lowering Foods

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Cholesterol-Lowering Foods

 

by Elizabeth M. Ward, M.S., R.D.

If you have high cholesterol, simple dietary changes

can lower it by 5% - 10%, on average.

 

It may not sound like much, but that's a bold

improvement -- a 10% reduction in blood cholesterol

reduces your heart disease risk by about 20 - 30%.

 

See the lists below for foods that can help, and foods

that can hurt. A diet that helps you beat high

cholesterol is low in total fat, saturated fat and

trans-fatty acids, with the right number of calories

to achieve and maintain a healthy weight. Often,

losing even a few pounds makes a difference.

 

Tips To Lower Total Cholesterol

 

 

 

Avoid high-fat meat.

Avoid full-fat dairy or high-fat processed foods.

Choose low-fat or fat-free dairy, and lean poultry

breast (without the skin).

Get more protein from seafood, soy and beans.

Eat 25 grams of soy protein a day. You'll get there

with about 2 heaping tablespoons of soy powder, or 2

cups of low-fat soymilk and 4 ounces of firm tofu. (If

your cholesterol level is above 240 mg/dL, you may

want to aim for 25 - 30 grams.)

Eat more fruits and vegetables.

Use olive oil and pan sprays for cooking.

Enjoy small portions of foods that are rich in " good

fats, " such as nuts and seeds, as calories allow.

 

 

Foods To Avoid

 

Each of these foods is a significant source of

saturated fat -- the major dietary culprit in high

cholesterol. Trans fats are even worse; to limit them,

avoid processed foods made with partially hydrogenated

vegetable oils.

 

 

Butter

Red meat (beef, pork, lamb)

Poultry skin

Stick margarine

Fast foods (pizza, deep-fried foods, burgers, etc.)

Full-fat cheese

Canned shortening

Commercial donuts

Commercial cakes

Commercial cookies

Commercial pies

Ice cream

Whole- and 2%-fat milk

Bacon

Sausage

Coconut oil

Palm oil

Palm kernel oil

 

 

Low-Calorie, High-Fiber Winners

 

These foods are low in calories and high in fiber --

adding 6 grams of soluble fiber (one large orange and

a cup of strawberries would do it) to your daily diet

reduces harmful LDL cholesterol an average of 10 -

20%.

 

Pay attention to food color, too: Whole foods in a

rich shade of red, orange, yellow or blue usually

contain a health-promoting phytochemical.

 

 

Dark green leafy vegetables

Garlic and onions

Strawberries, citrus fruits, blueberries and other

fruit of varying colors

 

 

Good Grains

 

Whole grains are rich in fiber; oatmeal's soluble

fiber is especially efficient at lowering high LDL

cholesterol.

 

 

Whole grains

Oatmeal

Oat bran

 

 

Good Fats

 

Use " good " fats in place of saturated fats -- nuts

instead of cheese, olive oil instead of butter. But

remember, even good fats have lots of calories, so

don't overdo it. Gaining weight by itself can raise

your blood cholesterol -- just as losing weight often

lowers it.

 

 

Olive oil

Nuts and seeds

Avocados

 

 

Have A Drink On Us

 

Green tea and, to a lesser extent, black tea, contain

antioxidants that guard LDL cholesterol from the free

radicals that endanger your arteries. Many vegetables

and fruits also contain LDL-protective antioxidants.

 

Alcohol in moderation typically raises levels of

protective HDL cholesterol, though it doesn't lower

harmful LDL. One drink a day lowers heart disease risk

for a woman; two do the trick for a man. Red wine also

contains beneficial antioxidants. Make sure that you

account for the calories provided in alcohol -- at 20

calories an ounce, it adds up fast!

 

 

Green tea

Red wine

 

 

 

 

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