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The ultimate cholesterol-friendly grocery list

Arm your kitchen with these cholesterol-lowering ingredients

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For the cupboard

• Canned beans, such as black, white, pinto, garbanzo, and kidney
• Dried fruits, such as figs, raisins, prunes, apricots, and dates
• Whole wheat flour for baking
• Apple sauce for baking
• A good bottle of virgin or extra virgin olive oil
• Canola oil
• Canned salmon and water-packed tuna
• Canned clams
• Canned sardines
• Canned fruit packed in its own juices or in light syrup
• Quick-cooking or old-fashioned oatmeal, but not the instant kind
• Whole grain mix for pancakes and waffles
• Cans of chopped tomatoes flavored with herbs, onions, or garlic for tossing with pasta
• Peanut butter (the natural kind, made without hydrogenated oil or added sugar)
• Jarred artichoke hearts, sun dried tomatoes, and flavorful spreads, all of which can add pizzazz to pasta, rice, couscous, or other grain

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fridge tupperware

For the fridge

• Low-fat mayonnaise
• Hard, flavorful cheeses like Romano or Parmesan
• A sterol-based spread or a margarine free of trans fats

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frozen peas

For the freezer

• Frozen veggie or soy burgers
• Frozen turkey meatballs
• Frozen vegetables in bags
• Frozen berries
• Fillets of frozen fish, not breaded (slip unthawed pieces into simmering poaching liquid for a fast meal)

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Fruits and Vegetables

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

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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

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chicken breast

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

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Nutrition: Eating fish may reduce the risk of heart disease in younger women


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

8 / 11
swiss cheese


• 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

9 / 11


• 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

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tobasco hot sauce red pepper chili


• 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

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green tea oral health


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

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