- October 2012
Ten Tips for Lowering Your CholesterolBy: Barbra Sassower, MPH, RD, CDE and Rosalind Elemy, MA, RD
Many simple dietary changes may help to improve your cholesterol level.
Here are 10 basic tips to get you started:
Limit high fat meats except fatty fish
• Focus on lean meats such as white meat chicken or turkey or fish
• Fatty fish is a good source of omega 3 fatty acids and should be included in the diet
Limit whole milk dairy products
• Use 1% low fat or nonfat dairy products from cheeses to yogurts
• Substitute low fat milk or soy milk in coffee
Limit intake of egg yolks
• Eat more egg whites and fewer yolks
• Try egg beaters or liquid egg whites
• Try scrambled tofu instead of scrambled eggs
• “Stretch” eggs with 2 additional whites to every 1 egg
Eat more soluble fiber
• Soluble fiber helps remove cholesterol from the body
• Oats and beans are good sources of soluble fiber
Avoid fried foods
• Trying breading and baking foods that are usually fried such as baked breaded chicken instead of fried chicken.
• Trying baking foods like potato wedges instead of frying to make “fries”
• Use low fat or no fat/no oil dressings for salads
• Limit high fat dressings that can add up on a salad
• Regular mayonnaise contains about 100 calories of fat per serving
• Replacing high fat condiments with mustard or low fat/non fat/no oil condiments can help reduce your fat intake
Do include good fats
• Small amounts of avocados, nuts, seeds, olives/olive oil are good sources of healthful plant fats-include these in your diet
• Also, fatty fish such as salmon are good sources omega-3-fatty acid, a fat that may help improve your cholesterol level.
Try new foods
• Instead of a steak, try salmon
• Instead of a hamburger, try a black bean vegan burger or a grilled portabella mushroom burger
Make good food choices while dining out
• Plan ahead
• Go to restaurants that prepare healthful foods in a healthful manner
• Read menus in advance if possible.
• Read the nutritional information, if available, before ordering.