Cholesterol Facts

Specific nutrients that reduce cholesterol:

-A good source of Choline

-Found in most legumes such as soy beans and mung beans

2. Vitamin E

-Whole grains and breads contain the freshest type of this vitamin

3. Dark green vegetables

-Preferably steamed 2-3 minutes

-Kale, collards, chard, parsley, spinach, artichoke…

4. Whole grains and beans

-Plant fiber in whole grains help reduce the fat in the blood and prevent hardening of the arteries

-Nearly all beans and peas are beneficial (lentils)

-Grains with a bitter flavor are rye, quinoa, amaranth and oats

5. Vitamin C

-Found in sprouts, cabbage, fresh parsley, bell peppers, broccoli, celery, all citrus fruits

6. Niacin

-Unprocessed whole grain breads

7. Omega-3 Fatty Acids (found in fish and nuts)

-Eat 7-10oz of fish weekly

-Salmon, Mackerel, Sardines, Lake/Rainbow Trout, Tuna

Oils

-Flax seed oil as well as flax ground meal (4 tbls/day)

– Olive oil has the highest amount of monounsaturated fat which reduces LDL

– AVOID common polyunsaturated oils such as corn, sunflower, safflower, soy linseed, soy flax and walnuts