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Lifestyle Cholesterol Management (cont.)

Shopping List

Lower cholesterol levels should start at the grocery store. Read food labels and buy foods low in saturated fat and low in cholesterol (cholesterol itself is found in some foods, and this type of cholesterol is different from blood cholesterol).

To help you know what to look for when grocery shopping, use this shopping list from the National Heart, Lung, and Blood Institute:

  • Breads such as whole wheat, rye, pumpernickel, or white
  • Soft tortillas, corn or whole wheat
  • Hot and cold cereals except granola or muesli
  • Rice (white, brown, wild, basmati, or jasmine)
  • Grains (bulgur, couscous, quinoa, barley, hominy, millet)
  • Fruits: Any fresh, canned, dried, or frozen without added sugar
  • Vegetables: Any fresh, frozen, or (low salt) canned without cream or cheese sauce
  • Fresh or frozen juices, without added sugar
  • Fat-free or 1% milk
  • Cheese (with 3 grams of fat or less per serving)
  • Low fat or nonfat yogurt
  • Lean cuts of meat (eye of round beef, top round, sirloin, pork tenderloin)
  • Lean or extra lean ground beef
  • Chicken or turkey, white or light meat (remove skin)
  • Fish (most white meat fish is very low in fat, saturated fat, and cholesterol)
  • Tuna, light meat canned in water
  • Peanut butter, reduced fat
  • Eggs, egg whites, egg substitutes
  • Low-fat cookies or angel food cake
  • Low fat frozen yogurt, sorbet, sherbet
  • Popcorn without butter or oil, pretzels, baked tortilla chips
  • Nuts such as walnuts, pecans, and macadamia nuts
  • Margarine (soft, diet, tub, or liquid)
  • Vegetable oil (canola, olive, corn, peanut, sunflower)
  • Non-stick cooking spray
  • Sparkling water, tea, lemonade
Medically Reviewed by a Doctor on 8/19/2014

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