Focus on Fruit
"Try a baked apple, poached pear, a bowl of sorbet topped with diced mango," recommends Elizabeth Somer, MA, RD, author of "Eat Your Way to Happiness" (Harlequin, 2009). She also suggests snacking on frozen blueberries or dunking fresh strawberries in a little fat-free dark chocolate syrup.
Cookies, cakes and doughnuts usually contain butter or shortening, making them high in saturated fat and cholesterol. They also tend to be full of sugar, which can lead to high levels of blood triglycerides, an unhealthy blood fat (lipid) that can be a risk factor for coronary heart disease.
Diets high in sugar make your liver synthesize more “bad” LDL (low-density lipoprotein) cholesterol. A sugary diet lowers your “good” HDL (high-density lipoprotein) cholesterol. Excess sugar profoundly raises your triglycerides (a type of blood fat).
Eating dark chocolate and cocoa alone didn't appear to have a major effect on heart health, she said. “Chocolate doesn't increase cholesterol levels, but it doesn't decrease cholesterol levels either.”
Candies that contain artificial sweeteners usually have high levels of saturated fat, which causes an increase of cholesterol in the arteries. This increases the risks of heart disease and strokes.
If you're watching your intake of fat, baked potato chips are the healthier option. Restricting your intake of fat, particularly unhealthy saturated fat, can help prevent elevated cholesterol levels and heart disease.
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.
Oatmeal, oat bran and high-fiber foods
Oatmeal has 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.
The worst foods for high cholesterol, given their high saturated fat content, include: Red meat, like beef, pork, and lamb, as well as processed meats like sausage. Full-fat dairy, like cream, whole milk, and butter. Baked goods and sweets.
Sweetener: Honey
Another perk: Research has shown that raw honey contains antioxidants and may help lower bad cholesterol and raise good (HDL) cholesterol, potentially decreasing overall risk of cardiovascular disease.
Research continues to point to dark chocolate as having many health benefits, including a lower risk of heart disease and diabetes, preventing blood clots, improving memory, lowering cholesterol and even preventing some types of cancer.
Oat milk contains oat beta glucans, which can help maintain normal cholesterol levels when you consume 3g a day as part of a balanced diet.
Potatoes are cholesterol-free and have zero saturated fat
Consuming foods that are low in cholesterol and saturated fat help reduce risk of suffering from heart diseases to some extent. So if you have a heart problem, adding some slices of boiled potatoes as a side can help in giving your heart the much needed TLC.
Potatoes are also fat-free, gluten-free, plant-based, affordable, and a quality carbohydrate. They are cholesterol-free and sodium-free, with only 110 calories per 5.3oz serving.
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.
The best in terms of lowering cholesterol are tuna, salmon, and swordfish. Sardines and halibut are good options, too.
If you have high cholesterol, pasta doesn't have to be completely off-limits. By choosing healthy noodle alternatives and other heart-healthy ingredients, you can make cholesterol-friendly pasta dishes. Try to steer clear of high-fat cheeses and meats. Instead, opt for low-fat and lean varieties.
Dark chocolate contains some stearic acid and this has led to claims that chocolate does not raise blood cholesterol. Unfortunately, dark chocolate also contains saturated fats which do raise cholesterol.