The Cholesterol-Friendly Grocery List

Arm your kitchen with these cholesterol-lowering ingredients

from Cut Your Cholesterol

Fruits and vegetables

  • 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.

Breads and grains

  • 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.

Meat and poultry

  • 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.

Seafood

  • Fresh fish, especially salmon, tuna, and mackerel.
  • Fresh shrimp, oysters, clams, crabs, or mussels.

Dairy

  • 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.

Other

  • 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.

Condiments

  • 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.

Beverages

  • Vegetable juice or 100 percent fruit juice.
  • Green or black tea.
  • Wine.