November 30th

theresa albert - my friend in food


Cholesterol lowering tips


Are you worried about your cholesterol level? Do you think about it at all?  If you are like most people, it is a vague number on your yearly blood test…until it becomes less vague. It’s pretty scary when you get your first test results indicating a problem.  There are a few things you want to know in order to keep this day from coming.

The “normal range” encompasses a huge swing. Any indulgence the day before a blood test can make it go haywire so be sure you eat your “normal diet” to get a true read. Know that most professionals care more about the ratio of good to bad than the numbers themselves.

All animals make/store/use cholesterol which is a protective and healing substance.  In proper amounts it can actually be a good thing. Consuming the saturated fat of animal products will contribute to your own cholesterol level but so will genetics, stress, the health of your liver and a lack of other nutrients.  Adding the following foods will help you reduce your LDL (lousy) cholesterol but adding these foods and reducing the animal fats will have an even greater effect. Yes, it can be this simple:

  • Almonds and Walnuts   makes LDL less likely to oxidize and it only takes one handful per day to begin the protection.


  • Extra Virgin Olive Oil is high in mono unsaturated fat and still has protective polyphenols intact.  Replace all margarine with up to 2 tbsp/day drizzled raw on everything from toast to hot air popped popcorn.


  • Avocado  is high in mono unsaturated fat and folic acid (among other heart healthy nutrients) and you can slice up to 1/4 of an avocado each day into your salad or rice.


  • Beans  are still very much under investigation but it appears as though the super power combo of phytochemicals + soluble fibre is what is doing all the work.  Studies show that a mere ½ cup per day is enough to turn around Peripheral artery disease.


  • Oatmeal is loaded with soluble fibre that forms a gel to absorb cholesterol and show it the door before it can reek it’s havoc. You want about 1/2 cup per day to really make a mark.


  • Blueberries and other deeply coloured fruits and vegetables support the liver. And, since the liver is where cholesterol is made and stored, you really want to give it all the tools it needs.  Work in ½ cup per day every way you can.


  • Tomato sauce is known for its prostate protection but did you know that it also has the power to inhibit LDL production? Who doesn’t want some chili or tomato sauce to warm the tummy and soothe the arteries? If you can get a ½ cup per day, you are doing well.  Tomato juice will likely work too but watch the sodium or we are right back where we started.


Looks like a pretty easy and delicious day to me, what are you waiting for?

Theresa Albert

Theresa Albert

I love food, try to watch my weight, know more than I want to about healthy living (sometimes I wish I knew less so I wouldn’t feel so guilty when I stumble), am a daughter, sister, friend, mom and wife who worries and scurries the meals onto the table. It is for all these reasons that I completed my nutrition, RNCP designation, wrote my book, hosted my Food Network show, consult with food companies to urge them to get it right (or at least better), constantly write about it, research it, all of this so I can cut through the nutrition and food “news” clutter. Happy to share with friends!


3 Responses

    November 24, 2011 at 9:01 pm Reply

    Funny thing is I eat blueberries EVERYDAY, I might a day or two. I put pecans into my salds and the odd time I use almonds or walnuts, and I have a salad pretty much 5 out of 7 days with Olive oil soooo I am doing somewhat good so far plus I am Italian and have tomato sauce almost 3 times a week. BUT I was just told i have Cholesterol. So I was wondering if you can now do a write up on the BAD things to avoid that can assist the GOOD things. Maybe I can then reduce my levels.

    November 24, 2011 at 10:12 pm Reply

    I feel for lisa, my triglysirates (sp!) are extremely low, my hdl is high
    my ldl is slighty high but not out of reason, yet my total cholesterol is
    while not high is not as low as it should be.
    On researching i have found that my non functioning thyroid is skewing
    the results along with high stress level.
    I am a vegan so the results should be low am not overweight and am not
    Take supplements and probiotics
    Any comment!!!

    November 26, 2011 at 8:37 pm Reply

    Wow I do all of those things almost every day (except for blueberries). I’m feeling pretty good now thanks! :)

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