Hi Amy...Can you please provide an example of some cholesterol lowering foods? I am borderline right now with my levels. I am trying to change my diet and exercise to lower my numbers. Thank-You!

I am a HUGE fan of helping lower your cholesterol with foods and daily activity over relying on medication. There are many foods that can help lower cholesterol and decrease your risk of heart disease. I first encourage my patients to increase the soluble fiber in their diet. Taking in more soluble fiber can really help reduce your LDL (“bad”) cholesterol numbers. Examples of soluble fiber: oatmeal, prunes, barley and pears. Other great cholesterol reducing foods are beans! Black beans, kidney beans, chickpeas, etc. are all filled with protein and soluble fiber. Make one or two nights of your week “meatless” by serving a healthy black bean burger or vegetarian chili. Another great way to help lower cholesterol is to increase your intake of fish. Salmon, sardines, herring, tuna and lake trout are all filled with heart healthy components. I suggest baking or grilling fish instead of frying and try to limit the fish that is “farm” raised. Snacking on plain nuts such as walnuts, almonds, and pecans is yet another way to improve your heart health. Just be sure to watch the portion sizes, as nuts are calorically dense. And, a fantastic way to improve your overall health and reduce incidence of disease is to increase your intake of fruits and veggies. Shoot for 5-7+ servings a day of vibrantly colored produce. It will not only help your heart but it can certainly help your waistline too. Finally, foods filled with saturated or trans fatty acids may actually raise cholesterol levels. So, limit intake of red meat, whole milk, butter, and any foods that have “partially hydrogenated” in them.

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