So you have high cholesterol?

Before starting on pills, you can try to change what you eat.

Which foods help lower cholesterol?

Diet influences cholesterol levels. Here you can see which foods help, which to avoid and recommended quantities in case your diet change aims only to reduce cholesterol. If you have additional goals, such as weight loss or coping with other health issues, be sure to work with your dietitian to customize these recommendation to your specific case.

red apple fruit
red apple fruit

Fruit and vegetables with the skin such as apple and strawberries. An apple a day plus another fruit or vegetable.

brown and white flower petals
brown and white flower petals

Walnuts, almonds. Not roasted, without added salt. Avoid if they taste sour - it means they've been through oxidation. A handful of walnuts a day.

an avocado cut in half on a cutting board
an avocado cut in half on a cutting board

Avocado and other greens such as brussels sprouts, broccoli, cauliflower, cabbage, kale, beet leaves, peas, soy beans.

Sesame paste (Tahina).

raw fish meat on brown chopping board
raw fish meat on brown chopping board

Unsalted fatty fish such as salmon, mackerel, sardines, trout, bass, grey mullet. 2-3 a week.

closeup photo of breads in basket
closeup photo of breads in basket
red round fruits on white surface
red round fruits on white surface
stainless steel cooking pots on gas stove
stainless steel cooking pots on gas stove
clear glass cruet bottle
clear glass cruet bottle

Beans, lentils, even from a can.

Instead of white flour, wholegrain bread, pasta, rice.

High on soluble fiber foods such as oats based cereal like bran flakes or cheerios.

Avoid fried foods.

Prefer other cooking methods like baked, cooked, stir fried, steamed.

Use vegetable oils such as olive oil and canola.

Do not use butter.

yellow cheese on black textile
yellow cheese on black textile
raw meats
raw meats

Limit dairy consumption to low fat and up to 2-3 units a day.

Limit red meat consumption and eat lean parts. Limit to 10 oz a week.

Eat lean chicken and turkey.

Limit eggs consumption. Up to 1 egg a day, including in other foods consumed.

clear plastic cup with red liquid inside
clear plastic cup with red liquid inside
clear plastic cup with red liquid inside
clear plastic cup with red liquid inside
hot dog on teal surface
hot dog on teal surface
red and white no smoking sign
red and white no smoking sign
Do not eat processed meat: sausage, hot dogs, salami, baloney, packaged patty, prepared and packaged cutlet.
Do not eat high trans fat foods. Avoid packaged cakes and cookies.
Do not eat processed food high on salt or food with added sugar.

Do not eat internal organs such as liver.

fruit juice
fruit juice

Foods with sterols and stanols, can be in margarine, orange juice or chocolate.

Prepared to change your diet? Got a plan ?

Each of us adopts new habits in their own way.

We suggest considering steps to facilitate the change, focus on the when and how

When preparing a shopping list

When choosing what to eat at home

When choosing what to eat in restaurants

Below we propose a few ideas we believe can help

Submit your email to join the waitlist for the Cholesterol Cheathseet App.

The app will enable placing your diet cheatsheet on your smartphone homescreen. The app will be sold for $4.

You may have a few pages of recommendations from a dietitian or a website. Would you want a cheatsheet summarizing your diet rules for you to take a quick look when planning your shopping or choosing food of a menu?

The Cholesterol Cheatsheet App

Submit your email to join the waitlist for the Low Cholesterol Checklist App.

The app will convert your diet into a task list which will appear on your smartphone calender app. The app will be sold for $4.

Once you've changed your diet you still need to keep track of how much you eat. An apple a day... 3 fish a week... Would you want a task list that helps keep track of your daily and weekly progress? All you'd have to do is check what you've already eaten to know what else you need to eat, which foods on limit you can afford to eat.

The Low Cholesterol Checklist App

Submit your email to join the waitlist for the Cholesterol Camera App. We don't know how much this one will cost.

Imagine a camera app which you can use to view the menu in a restaurant. The app will highlight which dishes are good, which to avoid and questions to ask the waiter about the it-depends-dishes.

The Cholesterol Camera App

Please read: Dislaimer of Warranty or Guarantee

We do not guarantee nor assume responsibility that the user of content or tools from this website will indeed stick to the recommended diet. It is your responsibility to stick to a diet and choose the tools which will help you stick to a diet.

While this site outlines the recommended diet for reducing cholesterol as can be found in sources such as this one, we do not assume responsibility, guarantee or represent that following this diet will necessarily lead to your cholesterol level goals. It is your responsibility to consult with the appropriate medical professional to match a diet and quantities of food to your specific situation.

This site did not adapt the outlined diet to any food allergies. It is your responsibility to make sure the diet you choose fits any allergies you may have.

By using this site and tools provided by it you acknowledge and agree to these disclaimers.