There's no doubt that what you eat influences the levels of cholesterol and other fats in your blood.Numerous studies document that diet high in animal products and other saturated fats tent to elevate cholesterol levels, in contrast to the low levels found in people whose diet consist largely of whole grains, fruits, and vegetables. People with a family history of heart disease should be diligent in following a diet that limits the cholesterol-raising foods and emphasizes the cholesterol-lowering foods indicated below.
Foods That May Raise Cholesterol
- Hard margarine and vegetable shortening, which are high in saturated fats and trains fatty acids.
- Cookies, cake, pastries, and chocolates, especially those made with saturated tropical oils, or partially hydrogenated oils.
- Full-fat dairy products, such a cheese, cream, and butter, all are high in saturated fats.
- Fatty meats and meat products such a marbled beef, pork and lamb chops, hamburgers, bacon, frankfurters, salamis, and other cold cuts.
Foods That May Lower Cholesterol
- Whole-wheat, pumpernickel, rye, and multigrain bread and rolls.
- Oatmeal and breakfast cereals that contain oat or rice bran, as well as tofu and other soy products.
- Nonhydrogenated soft margarine, olive oil canola oil, safflower, sunflower, cottonseed, soy bean oils.
- Vegetables, such as sweet corn, onions, garlic, lima bean, kidney beans, and other legumes.
- Fruits, such as oranges, apples, pears, bananas, and such dried fruits as apricots, figs, and prunes.
- Nuts such as almonds, walnuts, pecans, seeds such as sesame and sunflower seeds.