Diets That Help Improve Cholesterol

If you've been diagnosed with high cholesterol, your doctor has probably told you to change your diet in order to bring your numbers down. Fortunately, there are several options when it comes to a cholesterol-smart diet. Which foods belong in your kitchen? 

Your Cholesterol-Friendly Shopping List
*Choose these all-star foods in each section for extra cholesterol control.
Vegetables
Tip: Vegetables provide cholesterol-lowering fiber and phytosterols.
o Artichokes
o Asparagus
o Beets
o Bell peppers
o Broccoli
o Brussels sprouts
o Cauliflower
o Carrots
o Celery
o Corn
o Cucumber
o Eggplant
o Green beans
o Green peas
o Jicama
o Leafy greens
o Leeks, onions, shallots
o Mushrooms
o Okra
o Parsnips
o Potatoes
o Squash (summer and winter)
o Tomatoes
o Zucchini
Fruit
Tip: Check with your doctor about potential medication interactions with citrus.
o Apples
o Apricots
o Avocados*


 Go Mediterranean
Many studies indicate that the traditional Mediterranean diet is one of the most effective for improving unhealthy cholesterol numbers. Why? It replaces saturated fats with heart-healthy monounsaturated and polyunsaturated fats (such as olive oil, nuts, and seeds), which can help lower your "bad" LDL-cholesterol and may even raise your beneficial HDL levels. The Mediterranean diet also includes a wide variety of other cholesterol-improving foods, such as fruits, vegetables, whole grains, legumes, and fish.

Try a Little TLC
The TLC (Therapeutic Lifestyle Changes) Diet, created by the National Institutes of Health, is similar to the Mediterranean diet in many ways. For example, it emphasizes lots of produce, whole grains, low-fat or nonfat dairy, and fish. In addition, it also advocates keeping saturated fat to less than 7% of your daily calories, eating less than 200 milligrams of cholesterol a day, and limiting your total daily fat consumption to less than 35%.
Invest in This Healthy Portfolio
A recent study found that a diet with a rich "portfolio" of cholesterol-lowering foods reduces cholesterol even better than a diet low in saturated fat. Which cholesterol-smart foods should you "invest" in? Consider these:

• Plant sterols from sterol-fortified foods, such as margarine and orange juice
• Soluble-fiber-rich oats
• Barley
• Psyllium
• Beans and other legumes
• Soy (from tofu, soymilk, and soy "meat")
• Nuts and seeds