An average 4-ounce serving, for example, has only calories and about 4 grams of total fat, of which only 1 gram is saturated fat. Swapping out red meat for fish — especially fattier varieties, like salmon — may contribute to lower cholesterol numbers overall, says Sue Gebo, RD, MPH, a nutrition expert and assistant professor of family medicine at the University of Connecticut Medical School in Hartford. Saturated fats and trans fats promote plaque formation. This can cause heart disease, peripheral vascular disease and stroke. Many brands also manufacture deli meats that don’t contain nitrates. For your lunch sandwich, try grilling pork the night before and then slicing it up to put on your sandwich. Medically reviewed by Steve Kim, MD. Avoid ordering fries at restaurants whenever possible. Decrease your daily calories and increase exercise to lose weight, lower your cholesterol and lower your LDL.
Written by Beverly Bird. Roasted Potatoes Instead of French. Even though there is some Fries of a negative impact saturated fat can have on your be higher in calories. As far as natural alternatives. Cooking to Lower Cholesterol.
Eating the right food is important for lowering cholesterol, but it’s a challenge if you crave certain favorites. Try swapping out these culprits for healthier versions. But smart food choices are essential for lowering cholesterol and lowering your risk of heart attack. Watching your diet can reduce your cholesterol levels without medication, or enhance the effects of the cholesterol-lowering drug you take. Swapping out red meat for fish — especially fattier varieties, like salmon — may contribute to lower cholesterol numbers overall, says Sue Gebo, RD, MPH, a nutrition expert and assistant professor of family medicine at the University of Connecticut Medical School in Hartford. Scallops are a particularly healthy substitute because they’re among the lowest in fat of all fish choices, so you’ll save on calories, too. High-fiber vegetables are great for lowering cholesterol, so salads are a go — that is, until you top them off with high-carb croutons, which may also be high in unhealthy fats. And when it comes to nuts, walnuts are a particularly heart-healthy food for low cholesterol because they’re rich in polyunsaturated fatty acids, a healthier type of fat. Bacon lovers, rejoice!