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Lower Cholesterol Shopping Cheat Sheet


When you go shopping, take the following list with you to help you make good food choices:

Good Food Bets:

  • whole grain cereals, oats, and cereals that have psyllium and flaxseed.
  • Any types of fresh fruit.
  • Grains such as quinoa, barley, hominy, millet, amaranth, bulgur, couscous, nuts : e.g. almonds, pecans, walnuts, soy, also lives all with no additives like salt and all untoasted.
  • Dried legumes, beans, peas, lentils.
  • Vegetables of all kinds, fresh where possible, but frozen is fine too.
  • Soybean products such as tofu and soy milk.
  • Whole wheat, rye, pumpernickel bread. Llook for low-salt varieties and check the level of fat first.
  • Tortillas.
  • Whole grain pita breads and crackers. Make sure to get low-salt varieties and check the fat content - lower the better.
  • Fresh garlic and herbs, dried spices and herbs.
  • Low-sodium salsa or spicy sauce.
  • Low fat and low sodium soup base or stock.
  • Low sodium pasta sauce.
  • Lean meats and chicken.
  • Fish.
  • Olive oil.
  • Low fat dairy products.
  • Egg whites.
  • Rice and pastas.
  • Popcorn that can be air-popped.
  • Water.
  • Fresh fruit juice.

Avoid or Buy Very Little Of These Items. Or At Least Find Lower-Fat Alternatives:

  • Whole eggs
  • Whole milk products
  • Red meat that is fatty
  • Organ meats
  • Processed or prepared foods. Heat and serve foods or sandwich meats and sausages.
  • Granola or muesli cereals. Many contain lots of fat.
  • Sports drinks, sodas, fruit "beverages". Many are high in salt as well as sugar.

Watch out for these ingredients or food values on food labels:

Sodium, salt.
Eggs and egg products
Shortening, hydrogenated or partially hydrogenated oil. These are high in trans fats.
Fat, particularly trans fats and saturated fats.

Now continue to the next step in our lower cholesterol guide: Tips for Treatments and Drugs


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