By adding a few powerhouse foods to your grocery list you can achieve a cholesterol lowering diet easily. Before making a cholesterol lowering foods list consider any dietary needs or restrictions you may have and omit any foods that fall under that category.
Extra Virgin Olive Oil:
Extra Virgin Olive Oil can be added with some of the other items on this low cholesterol grocery list to combine the health benefits per serving. Often one tablespoon of olive oil per day is enough to help lower cholesterol. This can be eaten as is, or combined with tuna or sardines in a salad as a dressing.
The Cholesterol Lowering Grocery List Reminder:
Shop for Deals on Zoe Extra Virgin Olive Oil
Shop for Deals on Bergin Nut Company Almonds Whole Raw
Shop for Deals on Klein Naturals Walnuts Raw Shelled
Shop for Deals on Chicken of the Sea Genova Tuna
Shop for Deals on Crown Prince Skinless Boneless Sardines in Olive Oil
Shop for Deals on Quaker Instant Oatmeal
Oatmeal:
The easiest food to add to a low cholesterol shopping list is oatmeal. It can be purchased online in bulk or in smaller single size boxes from online grocery stores such as Amazon with prices ranging from a few dollars per container for basic oats up to $30 for boxes of more expensive brands.
A wide variety of types of oatmeal are available but for optimal cholesterol lowering, choose an unflavored and unsweetened instant oatmeal such as McCann’s Steel Cut Irish Oats or Bob’s Red Mill Scottish Oatmeal. The average serving of oatmeal is approximately 1/4 of a cup at 150 per serving but this may vary between brands and what has been added to it. Several servings of oatmeal may be eaten per day as it is a very healthy food.
Oatmeal reduces cholesterol through its soluble fiber, which breaks down slowly and attracts fluids in your stomach to send them out of the body.
Sardines:
Sardines are a bit more expensive, averaging at approximately 64 cents per ounce for Crown Prince brand at most online retails, but the price goes up from there depending on the variety and seasoning.
One sardine contains on average 25 calories, with the daily recommended serving being between one to two ounces, making them a reasonable snack between meals or alongside meals to add more protein. The primary way that sardines help lower cholesterol is with the fish oil they contain but the protein in the fish also has the added health benefit of promoting healthy muscles.
Tuna:
Tuna is an inexpensive way to lower cholesterol. The average cost of tuna is fairly low, with Starkist being one of the most popular brands. It is low calorie per ounce and up to three ounces per day may be eaten, up to several times per week. As with sardines, the fish oil contained in tuna helps lower cholesterol. Tuna may be eaten plain or mixed with salad to create a healthy meal.
Nuts:
Walnuts and almonds are two very good foods to incorporate into any cholesterol lowering foods list. They are available either in a mixed nut selection or separately in bulk. The vitamins contained in nuts help lower cholesterol and reduce blood pressure. Nuts do contain large amounts of fat, so they should be eaten in small portions, roughly 20 nuts per serving.
The Cholesterol Lowering Grocery List Reminder:
Shop for Deals on Zoe Extra Virgin Olive Oil
Shop for Deals on Bergin Nut Company Almonds Whole Raw
Shop for Deals on Klein Naturals Walnuts Raw Shelled
Shop for Deals on Chicken of the Sea Genova Tuna
Shop for Deals on Crown Prince Skinless Boneless Sardines in Olive Oil
{ 1 comment… read it below or add one }
The Mediterranean Style Diet comprises pulses, fresh fruit, wholegrains, vegetables, fish, olive oil, and moderate daily wine consumption. It is low in saturated fat but high in monosaturated fatty acids. People who follow a Mediterranean Diet tend to have higher HDL cholesterol levels. The Mediterranean Diet consists of a healthy balance between omega-3 and omega-6 fatty acids. In a long term study of 423 patients who suffered a heart attack, those who followed a Mediterranean Style Diet had a 50 per cent to 70 per cent lower risk of recurrent heart disease compared with controls who received no special dietary counselling.