How do you design a diet menu to lower your cholesterol levels?


Quick Answer

Foods that may assist in lowering cholesterol include high-fiber foods, whey protein, nuts, avocados and olive oil, advises Mayo Clinic. Consuming foods fortified with plant sterols or stanols may also reduce cholesterol. Limit consumption of trans fats and saturated fats,

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Full Answer

Daily consumption of 5 to 10 grams of high-fiber foods, such as oatmeal, oat bran, apples, kidney beans and prunes, may block the absorption of cholesterol, according to Mayo Clinic. Whey protein is a protein found in dairy products and can reduce total and LDL cholesterol levels.

Nuts, such as walnuts, almonds and pecans, are rich in mono- and polyunsaturated fatty acids that ensure the health of blood vessels in addition to reducing cholesterol. Limit consumption of nuts due to their high calories, and consume only unsalted nuts with no added sugar, warns Mayo Clinic.

Consuming one avocado and 2 tablespoons of olive oil a day provides monounsaturated fatty acids that may lower LDL cholesterol, advises Mayo Clinic. Limit consumption of these foods due to their high caloric content.

Plant sterols and stanols, contained in some margarines, yogurt drinks and orange juice, assist in blocking the absorption of cholesterol and may reduce LDL cholesterol up to 15 percent with daily consumption, according to Mayo Clinic.

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