3 Diet Shifts to Lower Cholesterol

Lisa Nelson, RD, LN Health Pro
  • Dietary changes can result in lower cholesterol levels. By making dietary changes to promote lower cholesterol levels you'll be able to work with your doctor to gradually wean off medication and eliminate negative medication side effects. And the diet changes don't have to be hard!


    Here are three examples of simple diet shifts that will promote a lower cholesterol.


    Diet Shift #1 - Replace eggs & bacon with oatmeal & fruit.


    If your standard breakfast consists of cholesterol laden fried eggs and a side of fat (okay, bacon) swap this out for a bowl of oatmeal topped with fresh berries and ground flaxseed. The whole grain oatmeal will promote lower cholesterol levels, blood sugar control, and help you feel full longer. Antioxidant rich berries will help reduce the oxidation of LDL cholesterol that leads to plaque build up, while flaxseed is a rich source of heart healthy omega 3 fatty acids.

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    Diet Shift #2 - Exchange your snack crackers for a serving of nuts.


    If you tend to grab snack crackers mid-day to pull through an afternoon slump, replace the crackers with heart healthy nuts. Good choices include walnuts, almonds, and pistachios. Nuts are a source of heart healthy fats, particularly omega 3 fatty acids. Some omega 3 benefits include decreased lipoprotein(a), lower triglycerides, and reduced arterial wall inflammation.


    Diet Shift #3 - Switch high sugar beverages for low or no sugar options.


    When you think about lowering cholesterol, sugar is not generally thought of as a culprit in the battle. However, the sugar in your diet has a direct impact on triglyceride levels. If your triglycerides are elevated you need to cut back on the sugar in your diet and your beverage choices are one of the first places you should start. If you enjoy soda on a daily basis start to replace with water or flavored water options that contain zero grams of sugar.


    For more tips, sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps at http://lowercholesterolwithlisa.com.

Published On: September 15, 2011