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The Cholesterol-Lowering Diet Plan

The Cholesterol-Lowering Diet Plan

You don’t need a prescription to lower your cholesterol. Just follow these seven easy steps to start feeling healthier now.

1. Eat five or more servings of a variety of fruits and vegetables a day.

2. Eat six or more servings of grain products, including whole grains, a day.

3. Choose fat-free and low-fat milk products, fish, legumes (beans), skinless poultry, and lean meats.

4. Choose fats and oils with two grams or less of saturated fat per tablespoon, such as canola oil and olive oil.

5. Maintain a level of physical activity that keeps you fit. Walk or do other activities for at least 30 minutes on most days. If you need to lose weight, do enough activity to burn more calories than you eat every day.

6. Limit your intake of foods high in calories or low in nutrition; especially limit foods like soft drinks and candy that have a lot of sugars.

7. Limit your intake of foods high in saturated fat, trans fat, and/or cholesterol, such as whole milk products, fatty meats, tropical oils, partially hydrogenated vegetable oils, and egg yolks.

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24 comments

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3:32PM PDT on Mar 27, 2011

Very good tips to keep in mind.

5:56PM PDT on Sep 26, 2010

I found the comments as useful as the article. I am going to be 50 in a few months and follow all the suggestions in the article. I do eat organic beef or lamb at most once a week. My yearly check up showed that my choloesterol was a bit high. I wonder if there is a genetic propensity for high choloestrerol? Both sides of my family had issues with high choloesteral, but I eat much healthier than they did.

4:51PM PST on Mar 8, 2010

Any thoughts on lowering cholesterol appreciated - I've been told my blood results put me in borderline high chol - I was vegetarian for 20 years and for the last five years have eaten fish (but no land animals) - only use olive oil, exercise every day..... I eat oats and fruit and veg - help!! What else can I do to lower cholesterol?? I do eat cheese, and I eat chocolate (dark) once or twice a week... wine about once or twice a week.... any tips??? why would I have high chol?

7:15AM PST on Mar 7, 2010

You are all young enough to be in the generation of depleted chromium ... you need to supplement with a food based chromium. That will help your liver manage cholesterol -- it needs chromium, which began missing in the food supply when the wheat flour and sugar were processed into white (thus, chromium, silica and b vitamins removed).

7:08AM PST on Mar 7, 2010

Anita, besides niacin, also take a food based chromium pill. Chromium is the stuff that helps sugar get out of the blood and into the cell for making ATP (along with oxygen), which is cellular energy. It's also needed by your liver to manage cholesterol. To prevent age onset diabetes, and high cholesterol, take New Chapter GTF chromium, one small pill with every meal, and eat more brewer's yeast, ground from berry whole wheat, Rapuzel brand Rapadura (whole sugar).

9:19AM PST on Jan 18, 2009

read the book "The 8-week cholesterol cure" by Robert Kowalski.
my cholesterol reading was 250, i was eating meat, whole milk,eggs,cheese. when I became vegatarian(no meat or whole milk) it dropped to 200.(still not good) I read the book by Robert Kowalski,take 500mg niacin,no cheese or eggs, walk 30 mins a day with the dog. I am now 179 I am so happy I will not have a stroke like my mother and aunt.

10:43PM PST on Jan 17, 2009

cho⋅les⋅ter⋅ol   /kəˈlɛstəˌroʊl, -ˌrɔl/ Show Spelled Pronunciation [kuh-les-tuh-rohl, -rawl]

–noun Biochemistry. 1. a sterol, C27H46O, that occurs in all animal tissues, esp. in the brain, spinal cord, and adipose tissue, functioning chiefly as a protective agent in the skin and myelin sheaths of nerve cells, a detoxifier in the bloodstream, and as a precursor of many steroids: deposits of cholesterol form in certain pathological conditions, as gallstones and atherosclerotic plaques.
2. the commercial form of this compound, obtained from the spinal cord of cattle, used chiefly as an emulsifying agent in cosmetics and pharmaceuticals, and in the synthesis of vitamin D.

5:24PM PST on Jan 17, 2009

I believe coconut contains cholesterol, also palm oil, so it's not only animal products.

8:33PM PST on Jan 16, 2009

I agree with Mary F. I've never known a vegan with high cholesterol. Cut out not only meat, but also dairy, eggs, and seafood. Great book on the subject is ," A Challenging Second Opinion", by Dr. John McDougall.

All animal products actually have about the same cholesterol raising effect. Seafood for instance is lower in sat. fat, but it is higher in cholesterol, so it has about the same effect as chicken, or beef. He's got the charts in the book to show the comparisons.

5:10PM PST on Jan 16, 2009

Your article has helpful information but despite eating very much as you suggest and exercising my cholesterol remains unchanged. My specialist has advised that while diet and exercise are important they can only help to a point and that it is the cholesterol manufactured by the body that plays the main role. So while it's great to have a healthy diet and exercise sometimes this on its own is not enough for everyone.

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