Heart & Soul

Lowering your cholesterol means limiting the grams of fat you eat
(particularly saturated and trans fat), cutting back on protein foods
like meat and dairy, and cutting cholesterol consumption by eating more
complex carbs. Here’s Heart & Soul‘s shopping list for your next
trip to the store:

1. Fresh fruit and veggies. Oranges, apples, pears, grapes, bell
peppers, broccoli tomatoes, dark leafy greens, kale, celery, zucchini,
squash

2. Poultry and fish. Boneless and skinless chicken breasts and tenders, ground chicken or turkey, salmon, tuna, tilapia, trout

3. Limited dairy. Skim or 1 percent milk, nonfat or 1 percent fat
yogurt (plain or with fruit), soy-based cheeses or yogurts, egg
substitutes or egg whites

4. Nuts. Walnuts, almonds, sunflower seeds, sesame seeds

5. Salt replacements. Onion powder, cloves, paprika, bay leaves, basil, oregano

6. Snacks. Brown rice cakes, whole grain pretzels, plain or light microwave popcorn

7. Beans, grains, complex carbs. Lentils, kidney, pinto, black beans, brown rice, oatmeal, whole wheat pasta, whole-grain breads

-Kennedy Spencer