Since it is easier to get higher amounts of saturated fat from red meat, switching to chicken can help manage blood cholesterol. A study shows that including lean skinless chicken alongside fish can reduce “bad” LDL cholesterol and total cholesterol.
If you have high cholesterol, you should talk with your doctor about what you eat, including meat. There are good, lean choices. For example, you can consider chicken or turkey breasts without skin; pork tenderloin; or beef round, sirloin, or tenderloin. Avoid highly processed meats (bacon, ham, lunchmeat, etc.).
Skinless, lean, and ground chicken or turkey breast are good low-cholesterol choices. 100g of lean cuts of turkey breast contain around 104mg of cholesterol.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.
Potatoes are rich in soluble fibre, which can be consumed by high cholesterol patients without any confusion. Consuming potatoes not only maintains the cholesterol level, but the body also gets many health benefits.
Pasta doesn't contain cholesterol, but it is high in carbohydrates. In turn, carbs can affect your cholesterol levels. Refined pasta is the most common type of pasta consumed.
Hot-and-sour soup, steamed dumplings, and entrees that are steamed or lightly stir-fried are better choices than fatty egg-drop soup, egg rolls, or deep-fried specialties.
Some evidence suggests consuming white rice in excess may contribute to high cholesterol. However, choosing whole grain varieties adds more fiber and nutrients to the diet and may help someone manage their cholesterol.
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
Tomatoes are a significant source of a plant compound called lycopene, which reduces levels of LDL cholesterol. Research shows that the body absorbs more lycopene if the tomatoes are processed or cooked, so drink tomato juice and add tomatoes to your minestrone soup as well.
Full-fat yogurt
One cup (245 grams) of full-fat yogurt contains 31.8 mg of cholesterol ( 22 ). Research associates increased intake of full-fat fermented dairy products with reduced LDL (bad) cholesterol and blood pressure, as well as a lower risk of stroke, heart disease, and diabetes ( 23 ).
Bread does not generally contain cholesterol, but varieties that include animal products, such as milk and butter, do contain cholesterol. White bread and other types made from refined grains may raise a person's cholesterol levels.
Studies have demonstrated a connection between consuming vegetables and reducing the risk of heart disease. Broccoli in particular is plentiful in soluble fiber, which does wonders for high cholesterol. Other cholesterol-busting vegetables to consider include spinach, Brussels sprouts and collard greens.
Research shows that sweet potatoes can lower your LDL "bad" cholesterol, which may lower your odds of heart problems.
Trader Joe's Crispy Crunchy Okra
Made from only okra, rice bran oil, and salt, these chips are delicious on their own or as a salad topper. They're loaded with soluble fiber, which makes them a cholesterol-friendly choice.
You don't have to cut cheese out of your diet, but if you have high cholesterol or blood pressure, use high-fat cheeses sparingly. A 30g portion of cheese provides seven per cent of your daily calories and there can be more salt in a portion of cheddar than in a packet of crisps.
Unsaturated fats, the type found in avocados, are considered healthy types of fat. And avocados have no cholesterol whatsoever. Both polyunsaturated and monounsaturated fats can help lower blood cholesterol levels, making avocados a heart-healthy food.
Almonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.
A recent study indicates that in addition to promoting good eye health, carrots may help to reduce blood cholesterol and, thus, reduce the incidence of plaque in arteries.
Baked beans provide fiber and compounds called phytosterols that can inhibit cholesterol absorption in your gut. This may reduce high blood cholesterol, a risk factor for heart disease ( 14 , 15 ).
Salads are a great way to help lower your cholesterol. They have lots of vegetables and legumes like chickpeas and can be spruced up with a sprinkling of low-cholesterol nuts and seeds. The fiber content of salads is one of the main reasons they can lower your cholesterol.
The best dairy milk for people with high cholesterol is fat-free or skim milk. Plant-based milks, such as soy milk, almond milk, or oat milk, are cholesterol-free alternatives to cow's milk.