Greek yogurt has been connected to lower cholesterol and triglyceride levels, which can reduce your risk of heart disease.
Greek yoghurt is generally considered the most nutritious option when it comes to yoghurts. Due to the way it is made, it is naturally higher in protein, which makes it a great addition to breakfast, leaving you feeling satisfied throughout the morning.
plantarum and L. reuteri have been found to be effective in reducing cholesterol levels." Also, any yogurt that is fat-free will not contain saturated fats capable of raising LDL levels, and has no or low amounts of sugar is ideal for managing cholesterol levels.
Keep cheese portions small and weigh them to reduce temptation. Using lower-fat cheeses – such as mozzarella, feta, cottage cheese or reduced-fat cheeses – will provide less saturated fat.
Oatmeal, oat bran and high-fiber foods
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
Our own trial also showed that Weet-Bix™ Cholesterol Lowering effectively lowered LDL cholesterol by up to 9% within 4 weeks. Overall, the study supported Weet-Bix™ Cholesterol Lowering as being an effective, easy and nutritious food for people who need to manage their cholesterol.
Cutting back on saturated fat (found in meat and dairy products) and trans fat (partially hydrogenated oils) can reduce cholesterol by 5% to 10%.
Any type of cheese made with nonfat or skim milk will have notably less saturated fat and cholesterol.
According to the National Cancer Institute , cheese is the top food source of cholesterol-raising fat in the American diet.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
It also concludes that although people with high cholesterol should use low fat dairy, there isn't enough evidence to say whether other people should choose low fat or full-fat dairy. This guidance is only for milk, cheese and yoghurt – not butter or cream, which are still foods to only eat in small amounts.
Plain Greek yogurt
When it comes to protein, Greek yogurt delivers. Just one cup has 17 grams of protein as well as 20% of the daily recommended intake of calcium. Why else is Greek yogurt considered one of the best superfoods for seniors? It contains probiotics, which help us maintain gut health.
Whole Grain Toasts
There is no reason to throw carbs out of the window if you have high cholesterol; just be mindful of what you're eating. Whole wheat or whole grain bread is your best bet due to the high amounts of fiber compared with other bread.
“Chocolate doesn't increase cholesterol levels, but it doesn't decrease cholesterol levels either.” Still, cocoa — a major ingredient in chocolate — may prove to be the next frontier in health research, according to Kris-Etherton.
Bread does not generally contain cholesterol, but varieties that include animal products, such as milk and butter, do contain cholesterol. White bread and other types made from refined grains may raise a person's cholesterol levels.
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
Dairy. Products like ice cream, sour cream, cream cheese — almost anything made from milk — are high in cholesterol. Several studies have shown that the fat found in dairy can raise your LDL (“bad”) cholesterol level, so avoid eating these products on a regular basis.
Many typical breakfast foods, such as eggs, bacon, and pancakes, are high in saturated fats or cholesterol and can raise your risk of heart disease.