11 Foods to Help Reduce Cholesterol – A Guide for Low-Cholesterol, Low-Triglyceride Dieting

April 14, 2022 | By River's Edge Pharmacy

A diet which is high in saturated fats are known to raise cholesterol levels. These fats are found mainly in animal products (red meat) and full-fat dairy products. Trans fats also contribute to elevated levels of cholesterol, and are found in fast foods and commercially baked breads and snacks.

Over prolonged periods of time, this cholesterol mixes with other substances in the body, and begins to build up inside the walls of body’s arteries. This build-up clogs the arteries, and reduces blood flow to the body. It also forces the heart to work more, weakening its ability to perform at optimal levels. Coupled with a lack of physical activity, full-body blood circulation become diminished, and the chances of heart disease and stroke increase.

A Guide for Low-Cholesterol, Low-Triglyceride Dieting

Below is a list of 11 foods to help reduce cholesterol levels, along with guidelines on how to best enjoy them.

NOTE:

Use all foods in moderation
Read labels carefully. Sometimes they can be misleading
While on a triglyceride-lowering diet, be sure to avoid sweets and control the amount of simple and complex carbohydrates you eat (candies, sweets, and starchy foods such as flour, bread, and potatoes)
Buy a good low-fat cookbook such as the one published by the American Heart Association
Consult your physician if you have any questions

11 Foods to Help Reduce Cholesterol

Meats and Fish

Meats and fish should be broiled (Pan or oven) or baked on a rack. Red meat is okay to eat as long as it's lean. For most people, 6oz of poultry, fish, or lean meat is plenty.

Choose lean meats (chicken, turkey, lamb, veal, and non-fatty cuts of beef)
Make sure to trim all visible fat from meat before cooking and remove the skin from poultry
Choose fresh or frozen fish, canned fish packed in water, and shellfish (lobster and shrimp should be limited to twice per week)
Other shellfish can be eaten 3 times or more

Avoid marbled beef, duck, and goose (remove the skin from poultry)
Avoid processed meats
Avoid luncheon meats (salami, bologna)
Avoid frankfurters and fast-food hamburgers (they're loaded with fat)
Avoid organ meats (kidneys, liver)
Avoid canned fish packed in oil

Eggs

Use egg substitutes and egg whites freely

Limit the use of egg yolks to a maximum of 4 per week, including those used in cooking

Fruits

Be sure to have at least 1 citrus fruit daily

Eat fresh fruit every day
Be sure to have at least 1 citrus fruit daily
Frozen or canned fruit with no added sugar or syrup may also be used

Avoid coconuts, which are rich in saturated fats

Vegetables

The healthiest way to prepare vegetables is to steam them, but boiling, straining, and braising with polyunsaturated or monounsaturated oil are other alternatives.

Eat most vegetables freely (see exceptions on reverse side of packaging)
One dark green (string beans, spinach) or 1 deep yellow (squash) is recommended daily
Corn, lima beans, etc.; should be eaten sparingly since they are regarded as breads because of their starch content
Cauliflower, broccoli, celery, and potato skins are recommended for their fiber content. (Fiber is associated with cholesterol reduction)
Use the following freely: Vinegar, spices, herbs, non-fat bouillon, and mustard

Avocados and olives are high in monounsaturated fat and calories. Eat them sparingly. (the allowed dietary intake is so small, it may be better to avoid them)
Starchy vegetables (potatoes, corn, lima beans, dried peas, beans) may be used as substitutes for a serving of bread or cereal

Breads

Use whole-grain or enriched breads
Crackers and melba toast may also be used as bread substitutes, as may pasta, rice, or corn

Avoid any baked goods with shortening and/or sugar
Avoid commercial mixes with dried eggs and whole milk
Avoid sweet rolls, doughnuts, breakfast pastries (Danish)
Avoid sweetened packaged cereals

Beans

Dried peas or beans may be used as a bread substitute

Avoid commercially baked beans with sugar and/or pork added

Nuts

Nuts are high in fat and calories, although most of the fat and are unlikely to raise cholesterol

Good protein alternative to meat
Almonds, walnuts, and peanuts may be used sparingly (1 tablespoon), mainly for caloric reasons

Eat peanuts and walnuts sparingly
Limit all nuts as they are high in calories

Cereals

Always read the nutrition label and information panel for cereal

Choose cereals (such as oatmeal) that are high in fiber and oat bran

Avoid presweetened cereals or cereals that list sugar as a major ingredient

Dairy Products

Choose low-fat cheese such as farmer's cheese, part-skim mozzarella, ricotta, or low-fat cottage cheese

Choose skim milk or 99% fat-free milk
Choose low-fat cheese such as farmer's cheese, part-skim mozzarella, ricotta, or low-fat cottage cheese
Use only low-fat yogurt

Avoid whole milk and whole-milk packaged goods
Avoid cream
Avoid ice cream
Avoid puddings made with whole milk
Avoid whole-milk yogurts and cheeses
Avoid nondairy cream substitutes

Oils and Fats

Examine labels on "cholesterol-free" products for "hydrogenated fats". These are oils that have been hardened into solids and, in the process, become saturated. Margarine is one example.

Use vegetable oils that are high in polyunsaturated fats (such as safflower, sunflower, soybean, corn, and cottonseed)
Canola and olive oil are also very good choices
Very small amounts of margarine may be used. Read the label first

Avoid butter, lard, animal fats, bacon drippings, gravies, cream sauces, and palm and coconut oils. All of these are very high in saturated fats.

Snacks and Desserts

Low-fat snacks include: ice-milk, sherbet, unflavored gelatin or gelatin flavored with a sugar substitute, pudding made with skim milk, egg-white souffles, or air-popped popcorn.

Low-fat snacks include: ice-milk, sherbet, unflavored gelatin or gelatin flavored with a sugar substitute, pudding made with skim milk, egg-white souffles, or air-popped popcorn.

Avoid fried snack foods (such as potato chips), chocolate, candies, jams, jellies, syrups, and hydrogenated peanut butter.

Beverages

Choose fresh fruit juices, black coffee, plain or herbal teas, sugar-free soft drinks, club soda or seltzer, or cocoa made with skim milk

Choose fresh fruit juices (approximately 4 oz per day), black coffee, plain or herbal teas, sugar-free soft drinks, club soda or seltzer (salt-free), or cocoa made with skim milk

Avoid sugared fruit juices and soft drinks and cocoa made with whole milk and/or sugar
When using alcohol (1 oz liquor, 5 oz beer, or 2.5 oz dry table wine per serving), 1 serving must be substituted for 1 bread or cereal serving. Limit alcohol to 2 servings per day.