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August 20, 2018 • Healthy Living

The Truth About Low-Fat Diets & Lowering Cholesterol

Following the resounding affirmation of the failure of low-fat diets to provide health benefits, investigators from the massive Women’s Health Initiative Study report that this boring style of eating is also ineffective for lowering cholesterol levels.  Women in the low-fat arm of this mammoth clinical trial did not experience any favorable changes in their blood lipid levels including LDL cholesterol, HDL cholesterol, and triglycerides.  Knowing how various macronutrients impact blood lipids, these results are not at all surprising to me.

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When you decrease the fat in your diet, you end up eating more carbs. If the carbs you choose are the ones most commonly consumed, namely the refined Great White Hazards, your blood lipids all go in the wrong direction.  We also know that low-fat diets throw the baby out with the bath water. The right fats (namely monounsaturated fats and omega 3 fats) move your blood lipids in the right direction.

If you are amongst the many Americans with unhealthy cholesterol levels, here is a list of foods you should be including in your diet regularly.

Best Foods for Lowering Cholesterol

  • Avocados
  • Tomatoes
  • Broccoli
  • Brussels sprouts
  • Asparagus
  • Red/orange/yellow bell peppers
  • Any dark leafy greens
  • Any dark salad greens/lettuce
  • Berries (any variety)
  • Pomegranates
  • Any whole citrus
  • Apples – dried and fresh
  • Red/purple grapes
  • Organic plain soy milk
  • Soy nuts
  • Edamame
  • Tofu
  • Tempeh
  • Fish, especially oily varieties like salmon and sardines
  • 100% whole grain cereals
  • Whole oats(steel cut best)
  • Barley
  • Quinoa
  • Oat Bran
  • Beans/legumes
  • Canned salmon
  • Tea (green, black, white, or oolong )– loose leaf or bagged, not powdered or bottled
  • Hummus, other bean dips
  • Salsa
  • Tabbouleh
  • Guacamole
  • Pesto
  • Sun-dried tomatoes
  • Fresh garlic
  • Cinnamon
  • Extra virgin olive oil
  • Nuts – any variety
  • Seeds
  • Dark chocolate (60% or more cacao in moderation)

Order your own copy of my user-friendly, detailed Just Say Whoa! to High Cholesterol Grocery List that makes healthy shopping a snap!