Let us lead you to lower cholesterol.

Meet Our Dietitian Team

Sam Teece, MPH RDN & Lainey Younkin, MS RD

Sam Teece, MPH RDN Lainey Younkin, MS RD

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

                  FIBER Eat more fiber, especially soluble fiber, to help lower LDL cholesterol and reduce your risk of heart disease. Aim for 25-35 grams of fiber each day. All fruits, vegetables, and whole grains have fiber. Click here for a food list...

                  FIBER

Eat more fiber, especially soluble fiber, to help lower LDL cholesterol and reduce your risk of heart disease. Aim for 25-35 grams of fiber each day.

All fruits, vegetables, and whole grains have fiber.

Click here for a food list...

             HEALTHY FATS Unsaturated fats (polyunsaturated and monounsaturated) are good for your heart and decrease inflammation in the body. Swap unhealthy saturated and trans fats for polyunsaturated and monounsaturated fats to improve your cholesterol. Click here for a food list...

             HEALTHY FATS

Unsaturated fats (polyunsaturated and monounsaturated) are good for your heart and decrease inflammation in the body.

Swap unhealthy saturated and trans fats for polyunsaturated and monounsaturated fats to improve your cholesterol.

Click here for a food list...

            LEAN PROTEIN Choose lean proteins most of the time for a healthy heart. Eat no more than two servings of red meat per week. One serving = 3 ounces (the size of a deck of cards)  Eat at least two 3-ounce servings of heart-healthy fish each week (e.g. salmon, tuna) Click here for a food list...

            LEAN PROTEIN

Choose lean proteins most of the time for a healthy heart.

Eat no more than two servings of red meat per week. One serving = 3 ounces (the size of a deck of cards) 

Eat at least two 3-ounce servings of heart-healthy fish each week (e.g. salmon, tuna)

Click here for a food list...

FIBER

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

  • Barley

  • Rye

  • Apples, oranges, pears

  • Fiber supplements like Metamucil and Psyllium - talk to your doctor before taking supplements of any kind


HEALTHY FATS

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
  • Avocados
  • Olives

Eat saturated and trans fats in moderation:

  • Cheese
  • Full-fat dairy products
  • Fried foods
  • Red meat (buy 90% or 93% lean)
  • Coconut oil
  • Butter
  • Donuts
  • Some biscuits, pastries, cakes, cookies, and muffins

    LEAN PROTEIN 

    • 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

    Sam's Pick

    "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."

    Lainey's Pick

    "Any vegetable topped with melted Benecol®! Customized with fresh herbs and spices, of course!"

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