The Cholesterol-Friendly Grocery List (page 2 of 2)

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Whole grains and oats provide essential Omega-3 fatty acids.

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Essential Perishables

• At least one fruit or vegetable of every color: red, green, orange, and yellow.


• Avocados.


• Garlic.


• Eggplant and mushrooms (for meatless meals).


• Bags of prewashed lettuce.


• Bags of baby carrots.


• Precut vegetables.


• Something new for you, like mango, star fruit, jicama, or bok choy.

• Bread with the word "whole" in the first ingredient.


• Cereal with at least 5 grams of fiber per serving.


• Brown rice (regular or Minute Rice).


• Other grains, such as bulgur, barley, and quinoa.


• Whole wheat pasta.


• For a splurge, buy fresh-baked rounds of sourdough, rosemary, or olive bread for dipping in olive oil.

• Extra lean loin and round cuts.


• Chicken breasts.


• Ground turkey.


• Free-range meats, if you can find them (they're generally lower in fat).


• Game meats.

• Fresh fish, especially salmon, tuna, and mackerel.


• Fresh shrimp, oysters, clams, crabs, or mussels.

• Low-fat cheese.


• Strong-flavored cheeses like blue and feta.


• Nonfat or low-fat yogurt.


• Nonfat milk (low-fat is okay if you're not ready to drop all the way to nonfat just yet).


• Eggs enriched with omega-3 fatty acids.

• Firm tofu.


• Soy crumbles (found in the frozen food section).


• Nuts, especially walnuts and almonds.


• Flaxseed, available in health food stores and some grocery stores.


• Wheat germ.

• Capers.


• Hot sauces.


• Spicy mustard.


• Prechopped garlic and ginger.


• Low-fat vinegar-based salad dressings and marinades.


• Plum sauce, black bean sauce, and other Asian sauces for vegetable stir-fries.

• Vegetable juice or 100 percent fruit juice.


• Green or black tea.


• Wine.

From Cut Your Cholesterol

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• Seared Tuna and Bean Salad
• Perhaps the ideal cholesterol-lowering meal!
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• Salmon With Mango Salsa
• A delicious and healthy dish that will have your mouth watering.
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• Flavor-Filled Veggie Burger
• Peanut butter is the secret ingredient in truly tasty meatless burgers.
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• Bulgur Wheat Pilaf
• This delicious meatless dish requires only one pot and 30 minutes.
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