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LDL (bad) cholesterol can build up in the
arteries. This build up increases the chance
that you will have heart disease. LDL
cholesterol goals vary and are based on
individual risk factors. Discuss your
individual goal with your provider.
Limit saturated fat, dietary cholesterol
and avoid trans-fat. Saturated fat is found
in fatty meats such as beef and pork, whole
milk, cheese, heavy cream, coconut oil,
butter, fried foods, egg yolks and baked
goods. Trans fat is found in shortening, stick
margarine, frozen pizzas and donuts. Many
of the foods rich in saturated and trans fats
are also high in dietary cholesterol. Some
helpful tips to lower saturated fats, trans fat,
and cholesterol are:
• Eat no more than 6 ounces of lean
meats or poultry or fish each day.
• Choose skim or low-fat dairy
products (milk, cheese, yogurt, ice
• Use liquid oils (canola, olive,
avocado) instead of solid fats (butter,
lard, shortening, coconut and palm
• Add beans, soy products and nuts to
• Limit foods which contain partially
• Limit egg yolks to 4 per week.
• Avoid liver and other organ meats.
• Limit shrimp to 3-5 ounces per
• Try to limit saturated fats to about 13
grams per day or less and trans fats
to 2 grams a day or less.
Add in healthy fats. These are liquid fats
also called “unsaturated fats” which can help
lower LDL cholesterol. Omega-3 fats are
also healthy fats and are often called
“polyunsaturated fats.” These are better at
lowering LDL cholesterol. To increase
healthy fats, try:
• To use avocados or nut butters for
spreads or toppings.
• In cooking, use canola, olive,
avocado, peanut, soybean, corn, or
• Have fatty fish such as salmon,
mackerel, herring, lake trout,
sardines and albacore tuna 2 times
• Add a handful of nuts and seeds such
as walnuts, almonds, peanuts,
sunflower seeds, flax seeds, or chia
• Include tofu, soybeans, soy nuts,
tempeh, and edamame more often.
Eat foods high in fiber. Eating foods that
are high in fiber helps in many ways besides
lowering LDL cholesterol. Foods that are
high in soluble fiber are better at lowering
LDL cholesterol. It’s best to slowly increase
the amount of fiber in your diet. This
prevents stomach aches, bloating, gas,
constipation, and diarrhea. A few helpful
tips to increase the fiber in your diet are:
• Eat 2-4 servings of fruit and 2-4
servings of vegetables per day.
• Make most of your grains. (Whole
grains such as wheat, barley, brown
rice, wild rice, quinoa, oatmeal, or
• Have beans or nuts as a topping on
salads or as the protein in a veggie
• Include oat bran, oatmeal, barley,
legumes, and ground flax seed more
often as they are high in solub
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This really helped a lot with my diet wow
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