How to Eat to Lower Your Cholesterol. We can't change the genes that may contribute to high cholesterol, but we can change our diets. Eating to lower cholesterol is effective and can be delicious.
Things You'll Need
- Kidney Beans
- Soy Foods Like Tofu
- White Beans
Eat more garlic. Add it to pasta, soups and vegetables.
Increase your intake of soy foods. Enjoy more tofu, green soybeans (edamame), tempeh and TVP (texturized vegetable protein).
Add beans to your diet three to five times a week. Try lentil soup, black beans and rice, and hummus, and toss kidney beans into green salads.
Include a serving of fiber-rich fruit or vegetables at every meal and snack.
Substitute olive oil or canola oil for butter, margarine and other oils in cooking.
Eat vegetarian meals more often. Meats are high in cholesterol-raising saturated fats.
Think of meat and poultry as condiments, to add flavor to vegetables, grains and beans, rather than as the main dish.
Choose products free of hydrogenated oils. Read cookie and cracker labels - these foods are common sources of cholesterol-raising hydrogenated oils.
Increase your intake of soluble fiber from sources like oats, flaxseed, barley, sweet potatoes and carrots.
Look for margarine with cholesterol-lowering plant stanols, if you have to have margarine on your toast.
Keep moving - aerobic exercise such as walking, bicycling, running or jumping rope raises levels of "good" HDL cholesterol.