My Cholesterol Health

Shopping Cheat Sheet

When you go shopping, take the following list along with you to prompt you to make good food choices:

Good Food Bets:

  • whole grain cereals, oats, and cereals that have psyllium and flaxseed
  • Any types of fruits
  • Grains such as quinoa, barley, hominy, millet, amaranth, bulgur, cous cous,
  • Nuts (almonds, pecans, walnuts, soy, also lives - all with no additives like salt and all untoasted)
  • Dried legumes, beans, peas, lentils
  • Vegetables of all kinds (fresh where possible, but frozen is fine too)
  • Soybean products such as tofu and soy milk
  • Whole wheat, rye, pumpernickel bread (look for low-salt varieties and check levels of fats first)
  • Tortillas
  • Whole grain pita breads and crackers (make sure to get low-salt varieties and check fat amounts)
  • Fresh garlic and herbs, dried spices and herbs
  • Low-sodium salsa or spicy sauce
  • Low fat and low sodium soup base or stock
  • Low sodium pasta sauce
  • Lean meats and chicken
  • Fish
  • Olive oil
  • Low fat dairy products
  • Egg whites
  • Rice and pastas
  • Popcorn that can be air-popped
  • Water
  • Real fruit juice

Avoid, be wary of, or buy very little of (at the very least find lower-fat alternatives):

  • Whole eggs
  • Whole milk products
  • Red meat that is fatty (looks marbleized)
  • Organ meats
  • Processed or prepared foods (heat and serve foods or sandwich meats and sausages)
  • granola or museli cereals (many contain lots of fats)
  • Sports drinks, sodas, fruit “beverages” (many are high in salts as well as sugars)

watch out for these ingredients or food values on food labels:

  • Sodium, salt
  • Eggs and egg products
  • Shortening, hydrogenated or partially hydrogenated oil (these are high in trans fats)
  • Fats (especially trans fats, saturated fats, and others)

Click the following link to learn how you can lower cholesterol naturally.