Top 10 Cholesterol–Lowering Foods
Soy: contains isoflavones that work to reduce LDL and Total Cholesterol. The FDA recommends 25 grams per day. Try Chocolate or Vanilla Soy milk for 6 grams of protein and 2 cups of edamame pods cooked has approximately 19 grams of protein. Great afternoon snack!
Oatmeal: Helps reduce LDL Cholesterol due to soluble fiber content. Recommend 3 ounces of whole grains per day for the dietary fiber content.
Fish: Eat 2-3 servings per week of Salmon, Halibut, Albacore Tuna, Trout, Mackerel, Sardines and Herring. The serving size 4-6 ounces.
Flaxseeds: High in Omega-3s. Have 2 Tbsp ground Flaxseed in smoothies, oatmeal or mashed potato. Keep whole flaxseeds in the freezer and grind before adding to smoothie.
Nuts: almonds, walnuts, pistachios, pecans, peanuts, hazelnuts, pine nuts: Eat one handful or 1 ounce per day. To control the portion pack in snack bags according to the total servings revealed on the nutrition facts label.
Avocados: Add ½ an avocado to a salad, sandwich or as a side dish to help lower the LDL cholesterol.
Olive Oil: Add 1 Tbsp to your salad or use as a substitute for butter.
Beans and Legumes: High in soluble fibers to help lower cholesterol. Add ½ cup to your salad.
Vegetables: Use a variety of vegetables throughout day. At lunch and dinner, have 1-2 cups of vegetables at each meal. When making a salad, use 3 cups lettuce or mixed greens to count towards a 1 cup serving of vegetable, since greens are so low in calories.
Whey Protein: Studies show reductions in Total and LDL Cholesterol levels, so it is good to use this protein in smoothies.