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Eat plenty of vegetables and fruits 7 servings or more each day 2.
Eating plan for high cholesterol pdf. In research 1 on men and women who had reduced their cholesterol on average 20 via statins adding the pritikin program of diet and exercise to their lives knocked down cholesterol an additional 19 and in just three weeks. Limit fast foods processed foods because they usually have more sodium and saturated fat. Choose the following more often.
At least half of the servings. Skinless poultry and lean meats. The tlc diet encourages you to choose a variety of nutritious and tasty foods.
Choose fruits vegetables whole grains low fat or non fat dairy products fish poultry without the skin and in moderate amounts lean meats. A variety of fruits and vegetables. 10 tips to help reduce your cholesterol levels 1.
Include 2 bean based meals per week kidney beans chickpeas lentils 5. Whole grains are linked with a lower heart disease risk. Vegetables fruit low fat dairy or dairy alternatives whole grains and protein from a variety of foods such as beans lentils nuts and seeds lean meats poultry and fish.
Box 19 pages 34 35 shows the foods to choose and the number of servings by food group. Eat whole grain foods rich in soluble fibre oats psyllium and barley 3. Include 2 omega 3 rich fish meals per week salmon trout sardines 4.
Eat fatty fish at least 2 times a week. Choose up to cup 60 ml of nuts as a snack or to add to a salad. You ll choose high fiber foods like oatmeal and oat bran fish and other foods loaded with omega 3 fatty acids nuts like walnuts and almonds and olive oil to help lower cholesterol.
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