The Skinny on Cholesterol…and How to Fix It – part 2
This is part 2 of a 3-part series on cholesterol: how to understand your levels, and more importantly, how to fix them if they’re troublesome. Part 1 introduced some lifestyle and diet modifications that are helpful for managing high levels. Part 3 sheds some light on cholesterol’s shady past.
But some people feel that changing your diet can be tough. Below is an easy-to-use reference chart of foods to include (and recommended servings) and foods to avoid, as well as a complete one-week diet plan for reducing harmful cholesterol levels.
Cholesterol-managing reference guide
| Foods Allowed | Amount | Foods to Avoid |
| Soy milk*, nut milk, rice milk*ensure organic and non-GMO | 2 cups | Whole milk, half and half, table cream, whipped cream |
| Fish: mackerel, anchovies, salmon, herring, whitefish, tuna, shark, bass, bluefish, swordfishOther protein: tofu, tempeh, chicken, turkey | 4 oz | Fried/barbequed meats, pork, ham, bacon, fish canned in oil, prepared lunch meats, organ meats, liver, tripe, sweetbreads, tongue, shrimp, oysters, meat gravies, all other cheeses |
| Foods Allowed (continued) | Amount | Foods to Avoid (continued) |
| Eggs: whites, whole (boiled or poached) | Unlimited | Mayonnaise, Hollandaise sauce, other concentrated sources of egg yolks and sometimes sugar |
| Vegetables (fresh or frozen): all | 3+ servings | Canned vegetables |
| Potatoes, brown rice, whole grain pasta, sweet potatoes | 1+ servings | Simple carbohydrates including: Egg noodles, white pasta, fried potatoes, potato chips, French fries |
| Fruits (fresh or frozen): all | 3 or more servings | Canned fruits |
| Bread and cereal: whole wheat, rye, spelt, rice, barley, millet, oat bran, oatmeal | 4 or more servings | White bread, sweet rolls, donuts, pancakes, pre-sweetened cereals |
| Desserts: home made fruit ices and fruit whips | On occasion 1-2/ week | Instant pudding, commercial sherbets, ice cream, cookies, cakes, custard, peanut butter |
| Fats: Olive, safflower, sunflower, camelina oil, flax seed, canola oil*, almond butter, nuts and seeds (raw, unsalted)*ensure organic and non-GMO | Sparingly | Animal fats, deep fried foods, hydrogenated margarine, commercial salad dressings, mayonnaise |
| Honey, maple syrup, blackstrap molasses | Sparingly | Sugar, candy, jams, preserves |
| Miscellaneous: green and herbal tea, spices (especially garlic), air popped corn | As needed | Canned soups, commercial mixtures, TV dinners, alcohol, coffee, tea, carbonated beverages, Fast foods |
| The following foods are high in soluble fibre: apples, apricots, bananas, kidney or pinto beans (1/3 c), lima beans (1/4 c), broccoli (3/4 c cooked), cauliflower (3/4 c raw), chick peas (1/2 c), corn (1/2 c), eggplant (1 c cooked), figs, oat bran (1/3 c dry), oatmeal (3/4 c cooked), green peas (1/3 c), potato (3/4 medium baked), prunes, zucchini (3/4 c) |
One-Week Complete Diet Plan for Lowering Cholesterol
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | |
| Breakfast | · Whole grain cereal & alternative milk· 1 banana
· Whole grain toast · Herbal or green tea |
· Fresh fruit salad· Oatmeal with alternative milk
· Herbal tea |
· Oat bran muffin· Flaxseed oil
· ½ grapefruit · Low fat yogurt with nuts, seeds & raisins · 1 tsp honey |
· 1 poached egg· Whole grain toast
· Orange juice or herbal tea |
· Shredded wheat with alternative milk· 1 orange
· Low fat yogurt · Light honey · Herbal or green tea |
· Oat bran cereal· Whole grain toast with almond butter
· Fresh fruit · Herbal or green tea |
· ½ grapefruit· 3 whole grain pancakes with almond butter
· Herbal or green tea |
| Lunch | · 3 oz turkey breast· 2 slices whole grain bread with lettuce and tomato
· Fresh carrot juice |
· Fresh raw salad with olive oil dressing· Whole grain bread
· Fruit |
· Egg white salad on whole wheat bread· Vegetable soup with carrots, onions, garlic and potatoes
· Fresh fruit |
· Fresh spring leaf salad with olive oil dressing· Vegetable soup
· Fresh fruit |
· 2 tofu burgers· Whole wheat or pita bread with lettuce and tomato | · Tuna salad plate· Whole grain muffin
· Water or carrot juice · 2 fig bars |
· Refried beans· Chopped tomato
· Chopped olives · Shredded lettuce · 2 taco shells · Fresh fruit |
| Snack | · ½ c raw almonds | · Whole grain crackers | · ½ c raw almonds | · Oat bran muffin· Flaxseed oil | · ½ c trail mix (unsalted) | · 2 c air popped popcorn | · Oat bran muffin |
| Dinner | · 3 oz fillet of sole steamed with lemon· ½ c asparagus
· ½ c cauliflower · Baked potato · Spring water |
· Lentil casserole· Brown rice
· Brussel sprouts · Whole grain bun · Flaxseed oil |
· 3 oz broiled salmon· Brown rice
· Broccoli · Raw carrots · Spring water · ½ c fruit sorbet |
· 3 oz skinless chicken breast· Baked potato
· Green peas · Corn · Spring water |
· 3 oz halibut· Beans
· Brown rice · Zucchini, mushrooms and onions · Baked apple |
· 2 c cooked whole grain pasta· 1 c vegetarian spaghetti sauce
· Green salad & olive oil · Oatmeal carrot cake |
· Vegetarian chili· 2 slices garlic bread
· Green salad & olive oil dressing |
