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Food Swaps that Lower Cholesterol

March 23, 2011

One of the forms of “bad” cholesterol are triglycerides. One in five adults has high triglycerides, likely from consistently overeating, too much sugar, saturated fat, or refined carbohydrates, like white bread. Naturally lower your triglycerides by making some simple food swaps! They'll help you get your triglycerides under control and help you maintain a healthy weight.

Here are some food swap recommendations from Heart Healthy Online.com:


Swap a bagel with cream cheese for whole wheat English muffin with 1 tablespoon of peanut butter. English muffins have fewer calories and peanut butter has good fats. (Cream cheese has bad fats!)

Lower cholesterol with these food changes

Swap a cheese omelet for an egg-white omelet with spinach, onions, peppers (or any vegetables you like), with or without one slice of whole wheat toast.

Skipping the yolks and the cheese lowers the saturated fat and the sodium in this breakfast.

Swap sweet cereals for 100-percent whole grain cereals, such as shredded wheat, Total, Kashi, or oatmeal with fat-free milk; and 1 tablespoon of chopped almonds.

Whole grain cereals help manage triglycerides and blood sugars.


Swap roast beef on rye with mayo for Turkey breast on whole grain bread with lettuce, tomato, and mustard. This saves you 12 grams of fat and 214 calories, both significant factors in your triglyceride levels.

Swap cookies for a handful of unsalted nuts with a cup of tea, fat-free milk, or water. Nuts are high in healthy fats and heart healthy compounds like vitamin E and resveratrol.

Swap potato chips for 10 Soy Crisps crackers or carrots with 2-3 tablespoons hummus. Soy Crisps have heart healthy fiber and are low in fat. Carrots and hummus have fiber and contain healthful beta-carotene.

Eating fewer carbohydrates in general and focusing on healthy carbohydrates, such as whole grain breads and brown rice, can help lower triglycerides by as much as 28 percent.

Next time: swaps for dinner, drinks and dessert!