Let us lead you to lower cholesterol.
Meet Our Dietitian Team
As Dietitians, we know there is a lot of information out there to sift through. That's why we brought the best cholesterol-reducing tips here, all on one page for you. Join us as we map out the journey to lower cholesterol, the plant powered way.
Why Lainey & Sam Choose:
Plant Stanols for Reducing Cholesterol
Plant stanols are proven to reduce cholesterol for most people, and are supported by 70+ peer-reviewed clinical studies. So, the team at Benecol® put 2 grams of plant stanols into 2 tablespoons of buttery spreads.
The result? A functional food that tastes like butter and works like magic, without any known side effects. Benecol® is an easy way to get the recommended 2 grams of plant stanols per day, which has been shown to significantly reduce LDL and total cholesterol for most people.
Other Ways to Reduce Cholesterol
Foods high in soluble fiber:
Oats/oatmeal (add 1 tablespoon of flaxseed for extra soluble fiber)
Beans (black, kidney, pinto, chickpeas, all beans count!). BONUS: They're also high in protein.
Lentils and other legumes
Apples, oranges, pears
Fiber supplements like Metamucil and Psyllium - talk to your doctor before taking supplements of any kind
Foods high in polyunsaturated and monounsaturated fats:
- Heart-healthy oils
- Olive oil, canola oil, almond oil, grapeseed oil, walnut oil, avocado oil, flaxseed oil, sesame oil
- Heart-healthy fish
- Salmon, albacore tuna, mackerel, herring, sardines
- Nuts & seeds
- Walnuts, pecans, almonds, cashews, pecans - choose unsalted nuts to reduce sodium
- Chia seeds, flaxseeds, hemp seeds, sunflower seeds, pumpkin seeds
Eat saturated and trans fats in moderation:
- Full-fat dairy products
- Fried foods
- Red meat (buy 90% or 93% lean)
- Coconut oil
- Some biscuits, pastries, cakes, cookies, and muffins
- White meat poultry (chicken, turkey)
- White fish (cod, tilapia, haddock)
- Pork loin
- Beans & lentils
- Low-fat dairy products
- Tofu and other soy foods
- Egg/Egg Whites
- Wait! Are egg yolks bad for you? Though eggs have been on the list of high cholesterol foods, recent research shows that up to 1 egg per day was not associated with higher risk of heart disease.
- If you'd rather not eat egg yolks, try egg beaters or egg replacements.
- It is most important that you watch your intake of saturated and trans fats.
Other healthy proteins:
- Salmon, nuts, nut butters, and seeds - these foods are high in protein but are not considered "lean" because of their higher fat content (the good kind of fat - polyunsaturated and monounsaturated!)
Having Fun with Benecol®!
Our Benecol® Recipe Favorites
"Savory, healthy oatmeal! I like to mix 1 tablespoon of Benecol® into oatmeal and add fruits and mixed nuts - it adds a savory component that's different from the traditional oatmeal toppings."
"Any vegetable topped with melted Benecol®! Customized with fresh herbs and spices, of course!"