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
• 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