Cholesterol Reducing Foods

It is a well known fact that cholesterol reducing foods are those that are not high in saturated fat content.

Healthy cholesterol levels is closely linked with cardiovascular disease and not all cholesterol is evil. In reality, cholesterol- the fatty substance known as lipid is vitally important for the normal functioning of your body.

HDL- high density lipoprotein is the good cholesterol and LDL- low density lipoprotein is the bad cholesterol. LDL carries cholesterol from your liver to the cells in need and HDL transports cholesterol back to your liver.

Higher levels of HDL and lower levels of LDL is recommended and an imbalance between the two will seriously affect your health, even causing stroke and heart attack. Cholesterol levels should be less than 5mmol/L (millimoles per liter of blood).

• Foods that are rich in Omega 3 fatty acids to counter the effects of bad saturated or trans fats.

• Antioxidants, such as flavonoids or resveratrol by helping reduce the amount of free radicals in your body.

• Soluble dietary fibres which absorb cholesterol.

Cholesterol Reducing Foods:

• Fish that are rich in Omega 3 fatty acids- salmon, tuna, sardines, herring, mackerel and trout

• Whole grain breads, crackers, muffins, pancakes

• Oatmeal and porridge

• Legumes- chickpeas, beans, peas, lentils

• Lean chicken and turkey

• Low fat yogurt made with friendly bacteria

• Flaxseeds, olives, pecans, walnuts, pistachio nuts. Nuts are high in calories and fat so you only need a handful every day.

• Green salads and all types of leafy vegetables, particularly onion, spinach, broccoli, leek, artichokes, cauliflower

• Avocados

• Fruits- grapes, apples, oranges, raspberries, strawberries, blackberries

• Soybean and soy products- soy protein, soy milk, tofu.

Foods to Avoid or Limit:

• Full fat dairy products- cream, cheese, butter and full fat milk

• Fried foods or cooking in too much oil or fat

• Sweets, chocolate, cakes and cookies

• Egg yolks

• Pastries and pies



Yes you can reduce, balance and maintain your cholesterol levels through healthy eating. However please bear in mind that you also need to do other very simple changes in your lifestyle, such as limiting alcohol consumption, quitting smoking and taking up regular exercise which could be as simple as walking for half an hour a day and keeping more active throughout the day.







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