Luncheon meats – Choose low-fat turkey, chicken, turkey ham, turkey pastrami or lean boiled ham. Eggs – Eggs are high in cholesterol, but low in saturated fat.
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.).
Choose the leanest cut of deli meat possible such as turkey, chicken breast, lean ham or roast beef. These type of deli meat have the highest nutritional value compared to others.
Add sprouts or spinach instead of lettuce. Rather than your traditional tomato, add sliced cucumber, shredded carrots, black olives, a slice of avocado or onion to your next sandwich fare.
Skinless, lean, and ground chicken or turkey breast are good low-cholesterol choices.
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.
Select lean meat (meat trimmed of fat, and poultry without skin) and limit unprocessed red meat to less than 350g per week. Choose unflavoured milk, yoghurt and cheese. People with high cholesterol or heart disease should opt for reduced fat options. Check the labels to make sure there's no added sugar.
Whole Fruits and Vegetables
Whole foods are food that can be eaten as is, without being altered into another form. An apple can be eaten off a tree and a carrot from the ground (after you wash them, of course). Whole fruits and vegetables can also naturally help lower cholesterol.
Worst: Salami
Each slice of this cured sausage has 68 calories and 6 grams of fat -- 4 times the amount in roast beef. And salami is highly processed. The World Health Organization has linked processed red meat like this to higher odds of cancer.
There are a few kinds of deli meat that are healthier choices: turkey, chicken or roast beef, Crumble Smith says. Salami, bologna, pepperoni and pastrami, for example, have more sodium and are generally more processed.
Deli meats made from ground poultry such as chicken and turkey typically contain lower amounts of saturated fat than other deli meats. Make sure you select meats made from certain parts of the bird to ensure you are getting the leanest cuts.
Greek yogurt has been connected to lower cholesterol and triglyceride levels, which can reduce your risk of heart disease. Cholesterol and triglycerides can harden or block your arteries over time, leading to heart disease or atherosclerosis.
The best in terms of lowering cholesterol are tuna, salmon, and swordfish. Sardines and halibut are good options, too.
Potatoes are also fat-free, gluten-free, plant-based, affordable, and a quality carbohydrate. They are cholesterol-free and sodium-free, with only 110 calories per 5.3oz serving.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
“Chocolate doesn't increase cholesterol levels, but it doesn't decrease cholesterol levels either.” Still, cocoa — a major ingredient in chocolate — may prove to be the next frontier in health research, according to Kris-Etherton.
Our own trial also showed that Weet-Bix™ Cholesterol Lowering effectively lowered LDL cholesterol by up to 9% within 4 weeks. Overall, the study supported Weet-Bix™ Cholesterol Lowering as being an effective, easy and nutritious food for people who need to manage their cholesterol.
When planning meals for your cholesterol-lowering diet, it's important to select whole grain bread, pasta, and cereals and to avoid refined, processed grains, which are found in foods like egg noodles, white bread, pastries, muffins, and crackers.
Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high cholesterol.
People with high cholesterol should avoid any fish high in saturated fat and calories. Shrimps, trout, mackerel, tuna, and swordfish are some fishes you should avoid eating.