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Cholesterol guide Heart-healthy low-cholesterol food guide By making simple and healthy food choices you may be able to lower your cholesterol levels Print this chart and place it in your kitchen for guidance and inspiration when planning meals choosing s

Heart-healthy low-cholesterol food guide By making simple and healthy food choices you may be able to lower your cholesterol levels Print this chart and place it in your kitchen for guidance and inspiration when planning meals choosing snacks and shopping for groceries Food group Grains Cereals Pasta Fruits Vegetables Enjoy ? Whole grain products bagels tortillas bread pasta rice ? Oatmeal oat bran ? Brown rice wild rice quinoa millet bulgur spelt buckwheat te ? amaranth ? Oat corn whole-wheat or multi-grain cereals ? Homemade baked goods using healthy oils non-fat or milk egg substitute quick breads biscuits pancakes ? Fresh or frozen unsweetened ? Dried fruits ? Tomato sauce vegetable puree Limit ? Most granola and muesli unless fat-free ? Commercially baked goods cookies mu ?ns croissants doughnuts ? White rice white bread white pasta ? Canned fruits packed in syrup Skip ? Vegetables in cream or butter sauces Oils Spreads Nuts Seeds Beans Legumes Seafood ? Liquid vegetable oils olive canola almond macadamia nut peanut ? Flax oil hemp seed oil ? Margarines made with plant sterols or stanols ? Light or non-fat mayonnaise and salad dressings ? Walnuts almonds and other nuts ? Flax seeds hemp seeds chia seeds pumpkin seeds sun ower seeds ? All- natural peanut butter other natural nut butters ? Black beans navy beans garbanzo beans chickpeas kidney beans adzuki beans mung beans ? Lentils black-eyed peas split peas ? Bean soups ? Oily ?sh such as salmon trout black cod sardines and herring ? White ?sh such as cod mahi mahi halibut tilapia etc ? Vegetable oil spreads with no trans fats ? Butter ? Solid shortening ? Tropical oils coconut palm ? Bacon fat ? Regular mayonnaise and salad dressings ? Partially hydrogenated vegetable oils ? Peanut butter that contains hydrogenated vegetable oil ? Refried beans that contain lard ? Sword ?sh king mackerel shark tile ?sh and tuna fresh and canned ? Shell ?sh ? Fried ?sh such as fried shrimp oysters cat ?sh etc Tips ? Aim for - servings a day ? Limit re ?ned and processed grains cereals and pastas ? Avoid high-fat butter and cream sauces on your pasta ? Opt for whole grains Look for the words ??whole wheat ? or ??sprouted wheat ? on the label ? Aim for - fruit and - vegetable servings a day a serving is roughly a handful ? Steam grill stir-fry or roast vegetables ? Leave skins on when appropriate ? Cook with canola and olive oils rather than nut and ax oils which can form trans fats when heated ? Nuts are high in calories Limit intake to a handful ? Use nuts in salads to replace foods high in saturated fat like cheese or meat ? Eat beans and legumes several times a week if not daily ? Watch the salt sodium levels on packaged soups ? Aim for at least servings of ?sh a week ? Poach grill bake or broil ? Limit heavy creams