Foods That Lower Cholesterol

The key to reducing cholesterol absorption is reducing saturated fats in your diet and replacing these with foods that are rich in unsaturated fats (both monounsaturated and polyunsaturated)

Vegetables and legumes

Very important for overall health and wellbeing are vegetables and legumes such as kidney beans, split peas and lentils. Fresh vegetables may be inconvenient since we all lead busier lifestyles. On the other hand, in this case, great sources of fiber, folate and antioxidant vitamins can be fresh frozen or canned vegetables for quickness. In your diet, it is also important to include plenty of orange and yellow colored fruits and vegetables. In order to naturally boost your carotenoid intake you can eat carrots, pumpkin and capsicum. You can enjoy these vegetables micro waved, steamed, raw or baked in a little oil.

Meat, fish, poultry and alternative products

Often, the bases of our main meals are products such as meat, poultry, fish and alternative products such as eggs. Remember to choose leant cuts of meat that are trimmed of all fat when you are at the butchers or supermarket. Also, remember to have chicken with the skin removed. Your saturated fat intake will be minimized by choosing lean meats. Meats often bought at the deli such as salami and sausages are tasty but they are very high in fat and especially in saturated fat. The intake of these is best to be limited.

At least twice a week, try to have a fish dish. A great source of omega-3 fats (or unsaturated fats - monounsaturated and polyunsaturated) are oily fish such as sardines, tuna, mackerel and salmon. Try canned fish (in olive, sunflower or canola oil) if you cannot get to your fishmonger or simply find reduced fat varieties.

Dietary cholesterol is contained in foods such as prawns and eggs. Our bodies respond differently to the cholesterol in food. Cholesterol-containing foods need to be avoided by some people that are more sensitive to dietary cholesterol. Before removing any foods from your diet, it is highly recommended that you check with your healthcare professional.

Dairy products

Great sources for calcium are milk, yogurt and cheese. Calcium is important for maintaining strong bones and teeth. It is important to not cut this food group completely from your diet, even though it has been thought for a long time that diary products are high in saturated fats. Instead of eliminating them from your diet you can choose to replace full fat products with low or reduced fat variants.

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