Tea Time: Cholesterol
- LDL – bad cholesterol
- increase fiber, esp soluble fiber (may need to increase calcium with soluble fiber)
- legumes, nuts, seeds, oats, barley, rye, fruits, veg, chia
- maybe psyllium husk supplement
- Small frequent meals
- Limit saturated fat from meats, butter
- Whole fat dairy (except butter)
- Avoid or limit trans fats
- partially hydrogenated oils (shouldn’t be in foods anymore)
- fried foods in restaurants
- Increase soy to 25g
- Take stanol/sterol supplement
- Benecol chews
- Cholestoff
- Cardiochews
- increase fiber, esp soluble fiber (may need to increase calcium with soluble fiber)
- HDL – good cholesterol
- Increase exercise
- Increase whole grains
- Choose monounsaturated fats
- Olive oil, peanut oil, canola oil
- Nuts, nut butters
- Increase omega 3 fatty acids
- Fatty fish like salmon, tuna, sardines
- Walnuts
- chia seeds, flaxseed oil, hemp seeds
- Soy foods
- Omega-3 eggs, other foods
- Avoid trans fats
- Triglycerides
- Decrease sweets, sweet drinks
- Increase exercise
- Choose more whole grain foods
- Choose more plant foods with fiber
- Decrease saturated fats
- Limit or avoid trans fats
- Increase Omega-3 Fatty acids