Eating more fruits and vegetables along with whole grains is a natural way to lower cholesterol. These foods are high in fiber which is beneficial in lowering cholesterol. This delicious way to reduce cholesterol could mean less reliance on medication. Other foods to lower cholesterol level or foods to lower high cholesterol include dry beans and nuts like almonds and walnuts.
Foods Low in Cholesterol and Saturated Fats
- Skim, low-fat and fat-free dairy products
- Fruits and vegetables
- Beans
- Whole grain breads, pastas and cereals
- Egg whites
Foods to Lower LDL and Raise HDL
How to increase hdl cholesterol ? Simply add the foods listed below to your main meals:
- Olive oil, which contains cholesterol-lowering antioxidants
- Foods high in soluble fiber, such as whole grains, beans, apples and pears
- Fish, which is high in omega-3 fatty acids
- Walnuts, pistachios and almonds, which should be eaten in small amounts and used to replace foods high in saturated fat
- Pomegranate or grape juice
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.
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.
CLADIS, a New Anti-Cholesterol Pecorino Cheese: It is made in Italy and is called CLADIS the new anti-cholesterol cheese. A cheese with the same flavor as the original and rich in conjugated linoleic acid (CLA), a polyunsaturated fatty acid that helps protect the body from cardiovascular problems.
The cheese was developed by the Faculty of Agriculture, University of Pisa, and its protective effect will be tested on 100 patients, all women ‘over 60′ with metabolic syndrome. The super-cheese was made with milk of sheep who eat a special linseed extruded feed – a natural source of precursors of conjugated linoleic acid (CLA). Such patients could get a double benefit: prevention of cardiovascular problems and osteoporosis. Linoleic acid, a polyunsaturated fatty acid of the same family of omega 3, helps protect against cardiovascular problems, as it would be beneficial on balance the level of good cholesterol (HDL) in blood.
Foods to Avoid
Below there is a list of foods high in cholesterol to avoid that inlcudes some foods that raise cholesterol like eggs yolks, red meats, and organ meats, which contain some of the highest amounts of cholesterol. Other foods that use animal products as ingredients can be high in cholesterol. Butter and cheese are examples of ingredients that contain cholesterol.
These foods also contain high amounts of unhealthy saturated fat. Too much cholesterol and saturated fat can contribute to cardiovascular problems.
Trans fats have been in the news in recent years. Some jurisdictions have banned trans fat for use in the food service industry. Trans fats are good fats (liquid oils) that have been changed chemically to act like saturated fat. Trans fats have gone through a process called hydrogenation. This process makes products that are made with trans fat more shelf-stable.
The problem with trans fats is that they raise bad (LDL) cholesterol. Persons who struggle with keeping cholesterol within normal limits need to understand that cookies, crackers, cakes and similar foods can be high in trans fats, and are foods to avoid with high cholesterol.
- Red meat
- Full fat dairy products
- Egg yolks
- Vegetable oils that are solid at room temperature, such as coconut and palm oils
Does Avoiding Foods with Cholesterol Mean You Will Have Low Cholesterol ?
Not necessarily. Heredity also plays a significant role in cholesterol levels; however, avoiding high cholesterol foods and consuming foods that lower LDL cholesterol or increase HDL cholesterol will positively affect your cholesterol levels.
Foods to Lower Triglycerides
Consuming too many foods like cakes, cookies and snacks can result in high triglycerides. Usually people who have high cholesterol also suffer from high triglycerides or a high amount of fat in the blood.
The foods that help lower cholesterol are also great options to lower triglycerides. By avoiding snack foods and high fat sweets, and choosing good foods to lower cholesterol, like vegetables and whole grains, individuals can also reduce their triglyceride levels.
