Cholesterol Foods Guide

Inside this guide

FOODS TO HELP MANAGE CHOLESTEROL Nutrition Reference  Educational Use Works best as part of an overall diet lower in refined carbs and fried foods. Page 1 Foods to Help Manage Cholesterol 18 Fruits, Vegetables, Proteins, Nuts, Seeds & Grains That Support Healthy Levels Managing cholesterol isn't about one miracle food — it's about consistently choosing foods that support it across every part of your plate. This guide covers 18 foods spanning fruits, vegetables, protein, nuts, seeds, and carbs, colour-coded by food group, with the actual mechanism behind why each one helps and how to include it. Colour Key: Food Group Fruits Vegetables Protein Nuts Seeds Carbs & Grains The 18 Foods Food Group Why It Helps Cholesterol How to Include It 1. Apples Fruits Contains pectin, a soluble fibre that binds to cholesterol in the gut and helps remove it from the body. Eat with the skin on for the most fibre; a good daily snack. 2. Avocado Fruits Rich in monounsaturated fats, which can help raise HDL ('good') cholesterol while lowering LDL ('bad') cholesterol. Add slices to a sandwich, or blend into a smoothie 2-3 times a week. 3. Oranges / Citrus Fruits Fruits Provides pectin fibre along with vitamin C, both linked to supporting a healthier cholesterol profile. Eat as a whole fruit rather than juice, to get the fibre along with the vitamin C. 4. Bottle Gourd (Lauki) Vegetables Low in fat with a high water and fibre content; a traditional food used to support healthy cholesterol levels. Have as juice, or cooked into curries and sabzis a few times a week. 5. Okra (Ladies Finger) Vegetables Contains soluble fibre and mucilage, which can bind to cholesterol and help the body eliminate it. Cook with minimal oil and avoid overcooking to retain the mucilage content. 6.…