Eating To Keep Cholesterol In Check

Apr 27, 2011 No Comments by

There’s no doubt that what you eat influences the levels of cholesterol and other fats in your blood. Numerous studies document that diet high in animal products and other saturated fats tend to elevate cholesterol levels, in contrast to the low levels found in people whose diet consist largely of whole grains, fruits, and vegetables.

People with a family history of heart disease should be diligent in following a diet that limits the cholesterol-raising foods and emphasizes the cholesterol-lowering foods indicated below.


  • Hard margarine and vegetable shortening, which are high in saturated fats and trans fatty acid.
  • Cookies, cakes, pastries, and chocolates, especially those made with saturated tropical oils, or partially hydrogenated oils.
  • Full-fat dairy products, such as cheese, cream, and butter; all are high in saturated fats.
  • Fatty meats and meat products, such as marbled beef, pork and lamb chops, hamburgers, bacon, frankfurters, salamis, and other cold cuts.


  • Whole-wheat, pumpernickel, rye, and multi grain breads and rolls.
  • Oatmeal and breakfast cereals that contain oat or rice bran, as well as tofu and other soy products.
  • Non hydrogenated soft margarine, olive oil and canola oil, safflower, sunflower, cottonseed, and soy bean oils.
  • Vegetables, such as sweetcorn, onions, garlic, lima beans, kidney beans, and other legumes.
  • Fruits, such as oranges, apples, pears, bananas, and such dried fruits as apricots, figs, and prunes.
  • Nuts such as almonds, walnuts, pecans; seeds such as sesame and sunflower seeds.

Health And Nutrition
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