- The portfolio diet is a great guideline to lowering your cholesterol because of the variety of cholesterol lowering components in the diet. (https://heartuk.org.uk/cholesterol-and-diet/six-super-foods-for-lower-cholesterol/portfolio-diet).
- Reducing SATURATED FAT, trans-fatty acids and cholesterol as well as increasing monounsaturated fats, soluble fibers and nuts will aide you in decreasing your cholesterol.
- The level of SATURATED fats in foods are more relevant than their dietary cholesterol content.
- What investigators found was that saturated fat in the diet, not dietary cholesterol, influences blood cholesterol levels most, and that for most people dietary cholesterol has very little effect on blood cholesterol levels.
- Consume NO MORE than 200 mg cholesterol per day.
- No more than 10 to 15 g per day and ideally even less.
- Soluble fiber found in legumes (lots of fiber!!), fruits and vegetables is effective in lowering cholesterol levels.
- The overwhelming majority of studies have demonstrated that individuals with high cholesterol levels experience cholesterol reductions with frequent oatmeal consumption!
- 35 g of fiber per day from fiber rich foods.
- Niacin (B3) produces the best overall effect to lower cholesterol. The book recommends (in conjunction with a healthy diet and after speaking with your doctor) 1000 mg - 3000 mg at night for people with initial total cholesterol levels over 250 mg/dl within the first two months reducing total cholesterol by 50 to 75 mg/dl. Once cholesterol levels are below 200 mg/dl for two successive blood measurements ATLEAST two months apart, the dosage can be reduced to 500 mg three times per day for 2 months. If the cholesterol levels creep up above 200mg/dl, then the dosage of niacin should be raised back up to previous levels. If cholesterol is below 200mg/dl, then the niacin can be withdrawn completely and have cholesterol rechecked in 2 months.
- Garlic has been shown to lower blood cholesterol as well.
- Foods to eliminate: coconut oil, pork, beef, cheese, ice cream, butter, whole milk, eggs (egg whites OK)
- Foods to eat(fiber rich): Beans, especially kidney beans and black beans (but most are very high in fiber), oatmeal, oranges, apples, pears, figs, raisins, barley, bulgur, whole grain spaghetti, black bean soup, lentil soup, split pea soup, boiled pumpkin (this is really good in curry or as side), parsnips (boiled), sweet potato (boiled), potato (boiled), yam (boiled).
How do your numbers match up?
Cholesterol and fat content of selected foods
Impact of various sources of fiber
Niacin and Lavastatin (commonly prescribed drug for lowering cholesterol) comparison
Niacain compared with Atorvastation (another statin drug)
