Diet for Hyperlipidemia - and Foods That Can Help to Lower Your Cholesterol

A Diet Chart for Hyperlipidemia (cholesterol)

Before we start on Diet, we must:

• Exercise, quit smoking, and maintain a healthy weight- this will help to keep your cholesterol at healthy levels.
• Choose poultry like chicken and turkey. It is also important to eat fish at least twice per week. Choose fish without skin, such as salmon, trout, sardines, and halibut, and prepare them in olive oil without added saturated or trans fat. (NO ghee or butter)
• When eating dairy products, select skim (fat free) or low fat yogurt, milk, and cheese.
• Try to avoid sweets like cookies, cakes, and pies.
• Avoid fried and fast food.
• Eat fruits like avocados, blueberries, and raspberries - avoid coconut.
• Whey protein is also beneficial.
• Choose fiber. Eat whole, rich grains such as oatmeal and oat bran.
• Be sure to eat nuts, including walnuts, almonds, and hazelnut.
• Drink alcohol in moderation.

Foods that will help to lower your cholesterol:

• Dairy products that are low fat or fat free, including milk, yogurt, and cheese.
• Low fat bread with low fat butter.
• A variety of whole and multi-grain products, including bran and oat, and whole wheat bread.
• Foods that are rich in antioxidants, like fruits and vegetables.
• Foods that are rich in plant sterols, such as walnuts and almonds.
• Foods that are high in omega-3 fatty acid. These include avocado, olive oil, canola oil, and flax seed.
• Animal products: try to stick with chicken, turkey, and fish- such as salmon, mackerel, and tuna.

Foods to avoid or consume in moderation:

• Animal products that are high in saturated fat like beef, veal, pork, and duck.
• High fat processed meat like hot dogs and sausage.
• Simple sugars found in soft drinks, cake, cookies and baked goods, and other sweets.
• Saturated oils, such as coconut oil and palm oil.

And may God bless you all!