Cholesterol Lowering Foods
by Nancy Smith, MS, RD, CDE

If you are working on lowering your blood cholesterol level, then you should know that the single most important change to make is to reduce your saturated fat intake. But, did you know that there are foods you can add to your diet that will help lower your cholesterol level?

  1. Soy protein has been shown to effectively lower blood cholesterol levels. The Food and Drug Administration has approved a claim for food labels on soy foods stating that “Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease.” Some great tasting ways to include soy protein in your diet are soymilk and chocolate soymilk, soy cheese, tofu, roasted soy nuts, fresh, canned or frozen soybeans, and soy burgers and other soy “meat” products. If you plan to replace cow’s milk with soymilk, be sure to choose one with 30% of the daily value for calcium. If you tried a soy food and did not like it, try something new or a different brand. Soy foods have come a long way!
  2. Soluble fiber is in more than just oatmeal, but oatmeal is a great way to get soluble fiber. Soluble fiber can actually bind up the cholesterol in the digestive track so the body can get rid of it. Soluble fiber can be found in breakfast cereals in which oats are listed as the first ingredient, apples, oranges, grapefruit, strawberries, whole grain rye flour, whole barley and dried beans and peas. Psyllium containing fiber supplements like Metamucil® contain soluble fiber. Cellulose fiber products are not soluble.
  3. Monounsaturated fats are what make olive oil and canola oil the best choices for oil. Monounsaturated fats lower the LDL (“lousy”) cholesterol without lowering the HDL (“helper”) cholesterol. Avocados, nuts, and peanut butter also contain monounsaturated fats. These items are high in calories, so use moderation if you are trying to control your weight.
  4. Omega 3 fats can lower blood triglyceride levels. Omega 3 fats are found in cold water fish like salmon, halibut, cod, sardines, herring and tuna and in flaxseed. Flaxseeds need to be ground in order for the omega 3 fats to be released.
  5. Plant stanols/sterols are found in specialty products like Take Control® margarine, Benecol® margarine and salad dressings. These margarines are more expensive than regular margarine, but they have been clinically proven to lower cholesterol levels. If you are struggling to lower your cholesterol, they may give you the edge you need.

 

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