For people battling high cholesterol, choosing meals wisely can be a challenge, but it is essential. Restaurants, parties, even an office potluck may present unhealthy temptations. But simple dietary modifications can help you eliminate those unhealthy choices:
- Reduce sugar and flour. Recent research indicates that added sweeteners and flour-based carbohydrates, which are far too abundant in the American diet, are major contributors to obesity and heart disease.
- Avoid trans-fat. Stay away from items that list “partially hydrogenated oil” on the label, especially snack foods such as chips or popcorn. Try baked or air-popped versions instead.
- Get more heart-healthy omega-3-rich fish into your diet, via wild-caught Alaskan salmon, canned sockeye salmon, sardines, or black cod.
- Use fresh garlic regularly in your meals. Garlic has been shown to help lower cholesterol levels.
- Drink green tea daily. The antioxidants in green tea help lower cholesterol and prevent the cholesterol in your blood from oxidizing.
- Eat plenty of soluble fiber. It has a powerful cholesterol-lowering effect. The best sources are beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and freshly ground flaxseed.