8 simple ways to lower cholesterol with food

I often have patients who are in need of extra help with cholesterol management.  There are many simple nutritional habits which can be adopted to either prevent high cholesterol or lower it after it has been diagnosed.  To learn more about cholesterol and its function, as well as how it can affect your heart health here is a great overview of the basics: http://www.webmd.com/cholesterol-management/guide/cholesterol-basics

Here are 8 simple way to lower cholesterol through your diet:

Cholesterol Lowering Checklist

□ Eat 25 raw almonds per day (mix with walnuts, sunflower and pumpkin seeds for variety).

□ Eat 2 tablespoons of olive oil per day.

□ Eat 4 servings of viscous (soluble) fibre per day from oats, barley, other whole grains, beans, eggplant, okra, squash, sweet potato, apples, pears, oranges, bananas, berries.

□ Eat 1 teaspoon of ground flaxseed per day.

□ Eat ½ to 1 clove of raw garlic per day.

□ Eat 3 meals of fish per week.

□ Eat 1 meal with soy protein such as tofu, modified soy protein, and unsweetened soy milk per week.

□ Eat red meat only 1 time per week.

Foods to Avoid:

  • Saturated fats such as red meat, butter, dairy products, pre-packaged meals and snacks, fried foods, bakery items.
  • Refined sugar from sweetened fruit juices, candy, other desserts.
  • Unfiltered coffee, soft drinks, alcohol. 

Heart Healthy Snacks:

  • Raw vegetables and hummus or bean dip.
  • Spread almond butter on a whole grain pita and wrap a banana into it.
  • Vegetable soup with beans or barley.
  • Fruit smoothie made with unsweetened soy milk, berries, and a tablespoon of almond butter.
  • Bowl of oatmeal with fruit, cinnamon, and unsweetened soy milk.
  • Stewed apples and peaches: chop up fruit, add a little water, and cinnamon and boil in a pot.
  • Make your own trail mix of nuts, seeds and raisins.

Here’s a super cool slideshow of how to lower cholesterol through diet: http://www.webmd.com/cholesterol-management/slideshow-lowering-cholesterol

Advertisements

About drellensimonend
Dr. Simone strongly believes that the mind and body are connected to your overall health and wellness. As a primary health care provider, her practice provides ongoing support throughout your healing journey. Her role as your Naturopathic Doctor is to assist you in discovering your needs, support you in personal growth and help you reach your health and wellness goals. With the belief that happiness and balance is possible for everyone, Dr. Simone strives to help her patients live happy, healthy and fulfilling lives. Dr. Simone focuses on family wellness and has special interests in women and children’s health. She has experience with reproductive health, working with women through different phases in their lives; to regulate the menstrual cycle, ease PMS symptoms, optimize fertility, provide support during and after pregnancy, maintain breast health and welcome menopause. Children have also been a primary focus in Dr. Simone’s life in both her professional role as a naturopath and in her volunteer work. She believes that setting healthy habits at a young age can be critical for long-term health and wellness.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: