Lower Your Cholesterol with Foods

Posted on September 1, 2011

Too much cholesterol in your blood increases your risk of developing blockages in your arteries, which limits blood flow. This narrowing and hardening of your arteries increases your risk of having a heart attack or developing other cardiovascular complications.

Your eating habits can contribute to improved cholesterol levels.

Key Points

  • Eat fish at least two times each week.
  • Eat fiber-rich foods, including a variety of fruits and vegetables (with skin).
  • Choose whole grain foods instead of refined grain foods.
  • When eating nuts, choose unsalted and non-sugared varieties.
  • Choose unsaturated fats instead of saturated fat and trans fat.
  • Limit red meat and foods high in saturated fat (whole-milk dairy products, cheese and ice cream).
  • Check food labels and ingredient list for trans fat. Watch out for partially hydrogenated oils.

Foods to Promote Healthier Cholesterol

  • Olive Oil
  • Canola Oil
  • Avocados
  • Nuts: Walnuts, Almonds, Pecans
  • Flax Seeds
  • Fish: Salmon, Tuna, Halibut
  • Whole Grain Foods
  • Beans and Legumes
  • Vegetables and Fruits

Foods to Avoid/Limit for Healthier Cholesterol

  • Commerically Prepared Baked Goods: Cookies, Brownies, Crackers, etc.
  • Butter
  • Whole Milk
  • Margarines w/ Trans Fat
  • Red Meat, Sausage, Pork, Bacon, Processed Meats
  • High-fat Cheeses
  • Poultry eaten w/ Skin
  • Fried Foods: French Fries, Donuts, etc.
  • Pastries, Muffins, Cakes, etc.

Sources:

Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good

Oregon State University: Linus Pauling Institute: Fiber

MayoClinic.com:

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» Filed Under Heart Health, Nutrition

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