Whole Health Associates Cholesterol Lowering Foods 7-Day Makeover, Day 1

1. Olive oil and olive products

Olive oil is rich in monounsaturated fatty acids and vitamin E.  Research has shown that foods with a high monounsaturated fatty acid content lower “bad” low-density lipoprotein (LDL) cholesterol and increase “good” high-density lipoprotein (HDL) cholesterol.

2.   Walnuts, almonds and other nuts

Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.  According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren't salted or coated with sugar.  All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.

Enjoy,

Dr. Born