Great Foods to Lower your Cholesterol


Accentuate the positive, Eliminate the negative, and Latch onto the affirmative


Years ago Johnny Mercer wrote the inspiring song You’ve got to Accentuate the positive, Eliminate the negative, and Latch onto the affirmative - Don’t mess with Mr In between, most famously sung by Bing Crosby and the Andrew Sisters. It’s an excellent approach when planning changes in your diet for health.


Make changes

If you have been told you have high cholesterol, you need to make changes to decrease the risk of heart disease and an early death.

Accentuate the positive

Lets accentuate the positive and look at the foods that will help decrease your cholesterol.  Both oats[1] and barley[1, 2] help lower cholesterol.  Add barley to soups or have it instead of rice with your meals. Potatoes too can help lower cholesterol, these are even better served cold; try a potato salad with an olive oil dressing.  Olive oil and almond oil[3] improve general health and can lower cholesterol.

All vegetables help decrease cholesterol, especially aubergines (eggplant)[1], globe artichokes and orka. Fruit lowers the likelihood of heart disease and lowers cholesterol. Include lots of avocados as they can help lower cholesterol, triglycerides (blood fats), and are high in Vitamin E which improves overall cardiovascular health.

Plain almonds[1, 3, 4], peanuts, macadamia nuts[5] and nuts generally[6] can help lower cholesterol, but dont go overboard 2-5 nuts at a time are fine, a handful is not. Soak the nuts for a few hours first for better digestion and absorption of nutrients, and to decrease phytates which affect can decrease magnesium, calcium iron and zinc.

Fish of all sorts are an excellent source of the omega 3 fats which decrease cholesterol.  Last but not least eat garlic; fantastic for lowering cholesterol and risk of heart disease.

Eliminate the negative

OK weve accentuated the positive. Its a terrific start but, you also need to eliminate the negative, so avoid sweet foods, refined foods, junk foods, and damaging fats[6] found in overheated and fast foods.

Latch onto the affirmative

Latch onto the affirmative- say yes to heath giving options.  

Dont mess with Mr in between

Dont mess with Mr in between - get focused, make the changes now, and enjoy the great new foods youll be eating!


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1.                    Jenkins DJA, Kendall CWC, Faulkner DA, Nguyen T, Kemp T, Marchie A, Wong JMW, de Souza R, Emam A, Vidgen E et al: Assessment of the longer-term effects of a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia. Am J Clin Nutr 2006, 83(3):582-591.

2.                    Shimizu C, Kihara M, Aoe S, Araki S, Ito K, Hayashi K, Watari J, Sakata Y, Ikegami S: Effect of High ²-Glucan Barley on Serum Cholesterol Concentrations and Visceral Fat Area in Japanese MenA Randomized, Double-blinded, Placebo-controlled Trial. Plant Foods for Human Nutrition (Formerly Qualitas Plantarum) 2008, 63(1):21-25.

3.                    Hyson DA, Schneeman BO, Davis PA: Almonds and Almond Oil Have Similar Effects on Plasma Lipids and LDL Oxidation in Healthy Men and Women. J Nutr 2002, 132(4):703-707.

4.                    Jenkins DJA, Kendall CWC, Marchie A, Josse AR, Nguyen TH, Faulkner DA, Lapsley KG, Blumberg J: Almonds Reduce Biomarkers of Lipid Peroxidation in Older Hyperlipidemic Subjects. J Nutr 2008, 138(5):908-913.

5.                    Griel AE, Cao Y, Bagshaw DD, Cifelli AM, Holub B, Kris-Etherton PM: A Macadamia Nut-Rich Diet Reduces Total and LDL-Cholesterol in Mildly Hypercholesterolemic Men and Women. J Nutr 2008, 138(4):761-767.

6.                    Bruckert E, Rosenbaum D: Lowering LDL-cholesterol through diet: potential role in the statin era. Current Opinion in Lipidology 2011, 22(1):43-48 10.1097/MOL.1090b1013e328340b328348e328347.