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, while still allowing you to enjoy your meals. Try these healthful ways to help lower your cholesterol:
- Reduce saturated fat. The richest sources of saturated fat (fat that is usually solid at room temperature) in the diet are red meat and dairy foods. Substitute soy protein for animal protein, and use low- or non-fat dairy products.
- Avoid trans-fat. Stay away from items that list "partially hydrogenated oil" on the label, especially snack foods. Try baked or air-popped versions instead.
- 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.
By: Andrew Weil, M.D.
Date: July 17, 2007