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. |
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Karen
Iverson RN, CPT, CFT, AFP, CHN, NPW Master Coach
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