Food That Lower High Cholesterol

When you go shopping for some food that lower high cholesterol, take the following list along with you to prompt you to make good food choices:

Good Food Bets:

• Whole grain cereals, oats, and cereals that have psyllium and flaxseed
  
• Any types of fruits
  
• Grains such as quinoa, barley, hominy, millet, amaranth, bulgur, cous cous
  
• Nuts (almonds, pecans, walnuts, soy, also lives - all with no additives like salt and all untoasted)
  
• Dried legumes, beans, peas, lentils
  
• Vegetables of all kinds (fresh where possible, but frozen is fine too)
  
• Soybean products such as tofu and soy milk
  
• Whole wheat, rye, pumpernickel bread (look for low-salt varieties and check levels of fats first)
  
• Tortillas
  
• Whole grain pita breads and crackers (make sure to get low-salt varieties and check fat amounts)
  
• Fresh garlic and herbs, dried spices and herbs
  
• Low-sodium salsa or spicy sauce
  
• Low fat and low sodium soup base or stock
  
• Low sodium pasta sauce
  
• Lean meats and chicken
  
• Fish
• Olive oil
  
• Low fat dairy products
  
• Egg whites
  
• Rice and pastas
  
• Popcorn that can be air-popped
  
• Water

• Real fruit juice

Avoid, be wary of, or buy very little of (at the very least find lower-fat alternatives):

• Whole eggs
• Whole milk products
• Red meat that is fatty (looks marbleized)
• Organ meats
• Processed or prepared foods (heat and serve foods or sandwich meats and sausages)
• Granola or museli cereals (many contain lots of fats)
• Sports drinks, sodas, fruit "beverages" (many are high in salts as well as sugars)

Watch out for these ingredients or food values on food labels:

• Sodium, salt
• Eggs and egg products
• Shortening, hydrogenated or partially hydrogenated oil (these are high in trans fats)
• Fats (especially trans fats, saturated fats, and others)