Discover Foods that Help Drop Cholesterol
If your cholesterol is high, you will probably need a multi-faceted approach of diet changes, exercise, and medication to help lower it. Many people struggle with the best way to tackle dietary changes. Will it work to just cut out fast food? What is the best kind of cooking oil? Can I still have snacks?
While there is no magic approach to lowering your cholesterol, try these guidelines to help drop your numbers.
Look for Soluble Fiber – Soluble fiber can reduce the absorption of cholesterol into your bloodstream and reduce low-density lipoprotein (LDL), the “bad” cholesterol. Oatmeal, apples, pears, prunes, and kidney beans are all great sources of soluble fiber.
Try Grilled or Baked Fish– Many types of fish are high in omega-3 fatty acids, which can reduce your blood pressure and chances of developing blood clots. The American Heart Association recommends eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:
- Lake trout
- Albacore tuna
Omega-3 fish oil supplements also offer some benefits. Talk to your doctor about how much you should take.
Snack on Nuts – A handful of walnuts, almonds, or other nuts can help lower cholesterol. Be sure to select nuts that aren’t salted or coated in sugar. All nuts are high in calories, so stick to a handful a day.
Choose Olive Oil – Olive oil is high in monounsaturated fatty acids (MUFAs) and can be used in a variety of creative ways. By using two tablespoons a day of olive oil in place of other fats, you’ll reap benefits. Olive oil can be used for dipping bread, basting meat, sautéed vegetables, or mixed with vinegar for salad dressing.
Supplement with Whey Protein – Whey protein is naturally found in dairy, and when used as a supplement, it can lower both LDL and total cholesterol. Whey protein powders are available in health food stores and some grocery stores. The package will offer suggestions for how to use the powder.
Check Progress With Your Doctor
Your primary care doctor can help you set goals for lowering cholesterol and check your progress along the way. At LeBauer HealthCare, our Primary Care team is dedicated to helping patients achieve healthy lifestyle changes. If you’re looking for a provider to partner with you in realizing better health, make an appointment online today.