
There are often a few different values we see when we have a lipid panel drawn:
-Total Cholesterol: (The sum of our "good" and "bad" cholesterol)
-LDL Cholesterol (low-density-lipoprotein cholesterol; the "bad" cholesterol)
-HDL Cholesterol (high-density-lipoprotein cholesterol; the "good" cholesterol)
-Cholesterol/HDL Ratio: (Essentially our PAC-man-to-dot ratio)
-Think of the Ratio as this - Do you have your setting on easy, medium, or hard mode?
The Academy of Nutrition and Dietetics has a wealth of information and suggestions for reducing and managing cholesterol. Here are some ideas they have to get you started that they allow to be replicated. However, I am always available for a more individualized approach as well!
A heart-healthy diet is recommended to reduce your unhealthy blood cholesterol levels, manage high blood pressure, and lower your risk for heart disease.
To follow a heart-healthy diet,
Choose lean protein and low-fat dairy foods to reduce saturated fat intake.
Instead of… |
Try: |
Whole milk, cheese, yogurt, and ice cream |
1%, ½%, or skim milk, low-fat cheese, non-fat yogurt, and low-fat ice cream |
Fatty, marbled beef and pork |
Lean beef, pork, or venison |
Poultry with skin |
Poultry without skin |
Butter, stick margarine |
Reduced-fat, whipped, or liquid spreads |
Avoid trans fats.
Choose foods with heart healthy fats.
Instead of… |
Try: |
Butter, stick margarine, or solid shortening |
Reduced-fat, whipped, or liquid spreads |
Beef, pork, or poultry with skin |
Fish and seafood |
Chips, crackers, snack foods |
Raw or unsalted nuts and seeds or nut butters Hummus with vegetables |
Consume foods rich in viscous (soluble) fiber
Limit refined carbohydrates
Although sodium is important for your body to function, too much sodium can be harmful for people with high blood pressure. As sodium and fluid buildup in your tissues and bloodstream, your blood pressure increases. High blood pressure may cause damage to other organs and increase your risk for a stroke.
Keep your salt intake to 2300 milligrams or less per day. Even if you take a pill for blood pressure or a water pill (diuretic) to remove fluid, it is still important to have less salt in your diet. Ask your RDN what amount of sodium is right for you.
Food Group |
Foods to Choose |
Foods to Limit |
Grains |
Whole grain breads and cereals, including whole wheat, barley, rye, buckwheat, corn, teff, quinoa, millet, amaranth, brown or wild rice, sorghum, and oats Pasta, especially whole wheat or other whole grain types Brown rice, quinoa or wild rice Whole grain crackers, bread, rolls, pitas Home-made bread with reduced-sodium baking soda |
Breads or crackers topped with salt Cereals (hot or cold) with more than 300 mg sodium per serving Biscuits, cornbread, and other “quick” breads prepared with baking soda Bread crumbs or stuffing mix from a store High-fat bakery products, such as doughnuts, biscuits, croissants, danish pastries, pies, cookies Instant cooking foods to which you add hot water and stir—potatoes, noodles, rice, etc. Packaged starchy foods—seasoned noodle or rice dishes, stuffing mix, macaroni and cheese dinner Snacks made with partially hydrogenated oils, including chips, cheese puffs, snack mixes, regular crackers, butter-flavored popcorn |
Protein Foods |
Lean cuts of beef and pork (loin, leg, round, extra lean hamburger) Skinless poultry Fish Venison and other wild game Dried beans and peas Nuts and nut butters (unsalted) Seeds and seed butters (unsalted) Meat alternatives made with soy or textured vegetable protein Egg whites or egg substitute Cold cuts made with lean meat or soy protein |
Higher-fat cuts of meats (ribs, t-bone steak, regular hamburger) Bacon, sausage, or hot dogs Cold cuts, such as salami or bologna, deli meats, cured meats, corned beef Organ meats (liver, brains, gizzards, sweetbreads) Poultry with skin Fried or smoked meat, poultry, and fish Whole eggs and egg yolks (more than 2-4 per week) Salted legumes, nuts, seeds, or nut/seed butters Meat alternatives with high levels of sodium (>300 mg per serving) or saturated fat (>5 g per serving) |
Dairy and Dairy Alternatives |
Nonfat (skim), low-fat, or 1%-fat milk Nonfat or low-fat yogurt or cottage cheese Fat-free and low-fat cheese Fortified non-dairy milk: almond, cashew, pea, and soy |
Whole milk, 2% fat milk, buttermilk Whole milk yogurt or ice cream Cream, half-&-half Cream cheese Sour cream Cheese |
Vegetables |
Fresh, frozen, or canned vegetables without added fat or salt Avocados |
Canned or frozen vegetables with salt, fresh vegetables prepared with salt, butter, cheese, or cream sauce Fried vegetables Pickled vegetables such as olives, pickles, or sauerkraut |
Fruits |
Fresh, frozen, canned, or dried fruit |
Fried fruits Fruits served with butter or cream |
Oils |
Unsaturated oils (corn, olive, peanut, soy, sunflower, canola) Soft or liquid margarines and vegetable oil spreads Salad dressings made from saturated fats |
Butter, stick margarine, shortening Partially hydrogenated oils or trans fats Tropical oils (coconut, palm, palm kernel oils) |
Other |
Prepared or homemade foods, including soups, casseroles, and salads made from recommended ingredients and contain <600 mg sodium. Low-sodium seasonings (ketchup, barbeque sauce) Spices, herbs, Salt-free seasoning mixes and marinades Vinegar Lemon or lime juice |
Prepared foods, including soups, casseroles, and salads made from recommended ingredients and contain >600 mg sodium. Frozen meals and prepared sides that are >600 mg of sodium Sugary and/or fatty desserts, candy, and other sweets Salts: sea salt, kosher salt, onion salt, and garlic salt, seasoning mixes containing salt Flavorings: bouillon cubes, catsup or ketchup, barbeque sauce, Worcestershire sauce, soy sauce, salsa, relish, teriyaki sauce |