Superfood Series: Lower Your Cholesterol

High cholesterol becomes more common with age and family history. If you know you run the risk of developing high cholesterol or already have high cholesterol, try integrating these superfoods into your diet to help reduce bad cholesterol and increase good cholesterol.

  • Soy
    • Soy foods help your heart by reducing the amount of saturated fat that you ingest.
    • Foods: Tofu, soy nuts, soy flour, enriched soymilk.
    • Recommended Intake: 25 grams of soy protein daily.
  • Beans
    • Beans are very rich in fiber. Their soluble fiber can lower high cholesterol.
    • Foods: Black, white, kidney, fat-free refried, etc. Adding beans to dishes is simple and health benefitting.
    • Recommended Intake: Eat beans 5 or more time a week. 25-30g of fiber a day.
  • Salmon
    • Cold-water fish contain omega-3 fatty acids, which helps lower “bad” LDL cholesterol and raise “good” HDL cholesterol.
    • Foods: Salmon, white albacore, tune, rainbow trout, anchovies, herring, sardines, and mackerel.
    • Recommended Intake: At least two servings of fish every week.
  • Avocado
    • Avocados are a great source of monounsaturated fat. It can potentially raise “good” HDL cholesterol.
    • Foods: Avocados are high in calories, but mix with healthy greens to not go over your daily-calorie recommendation.
  • Garlic
    • Garlic has been proven to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections.
    • Foods: Add garlic to pizza, soups, or sauces. Or sauté your veggies with garlic for a flavorful side dish. Recommended Intake: 2-4 fresh cloves a day.

Expand your cooking horizons with these delicious new options to help make yourself happier and healthier.