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lower cholesterol
lower cholesterol
Post your questions or comments on restricting cholesterol from your diet here.
What are good foods to eat to naturally lower your cholesterol? What are foods you should stay away from?

Forums » Special Diets » Low-Cholesterol » lower cholesterol

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Forums  »  Special Diets  »  Low-Cholesterol  »  lower cholesterol

lower cholesterol

posted at 7/20/2011 9:39 AM CDT
Posts: 2
First: 7/20/2011
Last: 7/20/2011
What are good foods to eat to naturally lower your cholesterol? What are foods you should stay away from?

Re: lower cholesterol

posted at 7/25/2011 8:54 AM CDT
Posts: 27
First: 7/13/2011
Last: 5/2/2014
In Response to lower cholesterol:
What are good foods to eat to naturally lower your cholesterol? What are foods you should stay away from?
Posted by cheribelger

The following foods are the top cholesterol-removing foods:
1.        Foods fortified with plant sterols or stanols
2.        Oatmeal & soluble fibers
3.        Soy
4.        Chia seed
5.        Salmon
6.        Almonds/Walnuts
7.        Red Wine and Dark Chocolate 

Plant Sterol and Stanols
Recommended amount:  1.3 grams of plant sterol esters or 3.4 grams of plant stanol esters twice a day.
Fruits, vegetables, seeds, nuts
Nature Valley® Healthy Heart Chewy Granola Bars
Minute Maid® Premium Heart Wise orange juice
Smart Balance® Omega Plus buttery spread
Take Control® spread
Benecol® spread 

Oatmeal and Soluble Fiber
Sources of soluble fiber: 
Grains: Barley, oats and oat bran, rye and pumpernickel
Beans, nuts, seeds: beans, lentils, soybeans and flaxseed
Fruits: oranges, blackberries, bananas, strawberries and apples
Vegetables: broccoli, carrots and peas

Strive for 1-1/2 grams of soluble fiber at breakfast and a total of 5 to 10 grams of soluble fiber throughout the day


Recommend 2 to 3 servings of soy a day.
Use soy protein in place of animal protein to reduce the amount of saturated fat in your diet.
Sources: soymilk, soy crisps, soy nuts 

Chia Seed

1/2 ounce (approximately 1 tablespoon) of chia seeds has 3 grams of omega 3 fats – some of the highest amounts found in plants

Salmon & Omega-3 fatty acids

Salmon, herring, sardines, halibut and tuna
Walnuts, flaxseeds (ground) and chia seed
Omega Eggs
Oils made from canola, soybean and several other nuts and seeds 

Almonds & Walnuts
Rich in heart healthy oils, plant sterols, soluble fiber and vitamin E
The combination of these nutrients may help lower cholesterol up to 12%

Red Wine and Dark Chocolate
Dark chocolate recommendations:
No more than 3 oz per week
Look for dark chocolates with more than 60% cocoa

Red wine recommendations:
Choose red wines. Examples: Merlot, Cabernet, Port, and Shiraz
Men: drink no more than 2 six ounce glasses or wine per day. Women: drink no more than 1 six ounce glass of wine per day.  

Foods that raise cholesterol are high in dietary cholesterol, saturated fat and trans fat.

These foods include: Lard, meats, egg yolks, whole milk, sour cream, shortening, salad dressings, whipping cream, chocolate, cheeses, ice cream, mayonnaise, butter, margarine, and coconut and palm oils. 

You can limit how much saturated fat, trans fat and cholesterol you eat by:
Try to eat <300 mg cholesterol each day.
Use liquid vegetable oils and soft margarines 
Select fat-free, 1% fat and low-fat dairy products.
Choose lean cuts of meat and pork.
Remove all visible fat from meat and poultry before cooking.

Re: lower cholesterol

posted at 8/28/2013 4:13 AM CDT
Posts: 115
First: 7/25/2013
Last: 9/15/2013

Look over the TLC diet and make a shopping list of your favorite cholesterol-lowering foods.

·         For a low-cholesterol diet, toss the butter, trans fat margarines, and polyunsaturated oil. Replace them with canola oil, olive oil, or plant sterol spreads.

·         Look for products specifically created for low-cholesterol deits, like Minute Maid HeartWise orange juice and Benecol, Promise, Smart Balance, and Take Control margarines. These foods have been fortified with plant stanols and sterols that help to block the absorption of cholesterol.

·         Start your day with oatmeal. Experts agree this is one of the top cholesterol-lowering superfoods.

·         Try a cholesterol-free egg substitute instead of whole eggs.

·         For a tasty low-cholesterol dish, switch out the cream sauce on your fettuccine for lightly stir-fried vegetables.

·         Instead of using butter to keep your pan moist while cooking, use white wine vinegar. It doesn't change the flavor of foods and doesn't add fat -- a key to low-cholesterol cooking!


Forums » Special Diets » Low-Cholesterol » lower cholesterol

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