Eating to Lower Your Cholesterol

Attaining a healthier lipid profile decreases a risk factor for coronary disease.  Keeping your cholesterol, blood lipids and blood glucose level in the recommended range can help prevent the build-up of cholesterol, fat and other substances.  You can slow progression of disease and actually show regression.

Know Your Cholesterol Level

Your level goals:

• Total cholesterol <180
• LDL (lousy) <100 (or) <130
• HDL (healthy) >45
• Triglycerides <150
• Total chol/ HDL <4.0
• Glucose, fasting <100

Steps to Lower Your Cholesterol

Eat Less Saturated Fat.

Saturated fat is found in varying amounts in most foods from animals such as meats and whole milk dairy products like cheese.

• Choose skim milk (try Skim Plus or Simply Smart or Skim 'n more)
• Choose fish (broiled, baked, grilled) not fried
• Avoid butter in food preparation; “Hold the butter!” in restaurants
• Choose chicken (white meat without the skin)
• Avoid red meats (except pork chops and pork tenderloin)
• Choose no-fat cheeses or 2% cheeses
• Low-fat cheeses should have <1.5 grams saturated fat per ounce
• Avoid fried foods (even if cooked in vegetable oils)
• Avoid palm and coconut oils
• Avoid partially hydrogenated oils
• Avoid trans fat

Avoid Partially Hydrogenated Oils.

Hydrogenation is a chemical process that changes liquid oils into more solid fats, called trans fats. These can raise your cholesterol levels.

• Check labels and list of ingredients on crackers, chips and cookies
• Choose softest tub margarines with water as the first ingredient
• If a product has partially-hydrogenated oils or trans fat, avoid it or use the total fat per serving as saturated fat amount located on the food labels.

Choose Monounsaturated Fats.

These are mainly liquid oils and some nuts. These are low in saturated fat. Including these can increase your level of HDL but the portions need to be small. 1 tablespoon olive oil = 120 calories, 1.8 grams saturated fat and 14 grams total fat.

• Avocados and olives used in small amounts
• Use canola oil or olive oil in cooking or salads
• Check label on your salad dressing for the kind of oil used
• Use nuts such as almonds or cashews or seeds like sunflower, sesame or poppy
• If you use peanut butter (1-2 tablespoons) buy the non-hydrogenated kind like Teddie or Smuckers. Try soy nut butter.
• Small amounts of oils provide flavor so measure before you add to pan.
• Oil sprays can be used freely

Eat Less High Cholesterol Food.

Cholesterol is found in all animal products. Too much cholesterol in your diet can raise your cholesterol levels, when you eat it with saturated fats or trans fats.

• Limit eggs to six a week
• Substitute 2 egg whites for 1 egg or use egg substitutes in recipes
• Try “egg beater” omelets with vegetables and low fat cheeses

Eat Fruit.

Don't let a day go by without fruit in your diet. Fruit provides fiber and vitamins and minerals. Remember to eat 5 to 9 servings of fruit and vegetables every day.

• Choose whole fruit rather than juice for the fiber
• Choose high fiber fruits like apples, pears and berries
• To normalize blood glucose levels and triglycerides, eat 3-4 servings of fruit per day

Eat Vegetables.

Vegetables are sources of high fiber and carbohydrates. They are low in calories too.

• 50% of your plate should be vegetables or salads
• Choose leafy greens like romaine, spinach, collards and bok choy

Eat Foods High in Fiber.

Fiber is the part of food that your body can't digest. Fiber can help fill you up and also lower your cholesterol level.

• Choose oatmeal, oat bran and whole oat cereals
• Choose beans and lentils, salads and vegetables
• Choose apples and pears

Avoid or Decrease Refined Carbohohydrates.

White flour and sugar containing carbohydrates are caloric and can raise triglycerides and blood glucose levels. Although these are often low in fat, portion-control is key to including these in your diet.

• Eat less pasta (choose whole wheat varieties)
• Avoid bagels (1 bakery bagel contains 350 calories which is equal to 4 slices of bread)
• Include snacks that are controllable: try no-fat cheeses, whole fruit and vegetables.
• Limit no-fat frozen yogurt and no fat cookies because the calories can make weight loss more difficult

Work on Losing Weight if You are Overweight.

Weight loss often helps improve cholesterol levels and makes us feel better. Even a seemingly small change in weight (5-10%) can have positive effects on your health. Losing weight is often a gradual process. Aerobic exercise burns calories and builds muscle. To lose weight, add 4-5 days - 30 minutes of aerobic exercise every week, like walking.

• Portions are key
• High fiber foods help you stay full longer
• Eating vegetables, salads and lean protein helps
• Keep portions of added fats small
• Food records help you become more aware of your eating habits

Take Vitamins and Minerals as Recommended.

• Calcium if needed
• Multivitamin and mineral