TAKE CONTROL OF YOUR CHOLESTEROL*

If your cholesterol is high, it puts you at increased risk for heart disease. In
fact, the higher your cholesterol level, the greater your risk. But there are some
important steps to help you take control and lower your cholesterol level.
One of the most important factors you can control is your diet. Change your
diet and make other lifestyle changes such as regular physical activity, to
lower your cholesterol and improve your cardiovascular health.

FOR STARTERS

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Cut back on foods containing high amounts of saturated fat and those
rich in dietary cholesterol. Saturated fat is the chief culprit in raising
blood cholesterol levels.

Eat more foods rich in fiber. Aim for 20 to 30 grams of total fiber each
day. Read nutrition labels for the fiber content of foods. Choose whole
grain cereals that provide at least 2 grams of fiber per serving. Also, look
for foods that carry the oats health claim approved by the Food and Drug
Administration: Three grams of soluble fiber from oatmeal daily, in a diet
low in saturated fat and cholesterol, may reduce the risk of heart disease.

REDUCE CHOLESTEROL-RAISING FOODS:

ADD FOODS THAT CAN HELP TO LOWER CHOLESTEROL LEVELS:

DO EAT: fat-free or 1% dairy products, egg whites or egg

substitutes,lean cuts of meat, skinless chicken and
turkey, fish, whole grain cereal and bread, fruits and
vegetables. If you use a spread, choose only soft margarines
(liquid or tub) that contain no trans fatty acids (like
saturated fats, they can raise your cholesterol).
LIMIT:

whole eggs, which are high in cholesterol. Also, fatty

cuts of meat and full-fat dairy products, which are two
of the main sources of saturated fat in the diet.

AVOID:

extremely high-cholesterol foods such as liver and

other organ meets. Even one 3-ounce serving exceeds
the 200-milligram recommended limit.

IF THATS NOT ENOUGH

DO EAT: oats, whole grain cereal (shredded wheat, bran flakes),

oat bran, dried beans, fruits and vegetables
LIMIT:

low fiber foods, such as refined breads, cereals, rice and pasta

TO GET EVEN FURTHER REDUCTIONS IN CHOLESTEROL LEVELS:

Increase your intake of soluble fiber to 10 to

25 grams each day. Soluble fiber from oats
can significantly lower blood cholesterol. About
112 cups of cooked oatmeal provides 3 grams
of soluble fiber.

Choose foods fortified with plant sterols and

stanol blends. Eating 2 to 3 servings of these
products (containing up to 3 grams of plant
sterols or stanols) a day has been shown to
lower cholesterol.

DO EAT: oats (instant, old fashioned or quick

cooking), barley, psyllium (in some
cereals, supplements and bulkforming laxatives), fruits such as
oranges and pears, vegetables such
as Brussels sprouts, and dried
beans and peas.

DO EAT: low fat foods fortified with plant

sterols and stanols

LIMIT:

low-fiber foods such as refined

breads, cereals, rice and pastas

*Based on the 2001 National Cholesterol Education

Program, Adult Treatment Panel III Guidelines

LIMIT:

intake of sterol and stanol containing

spreads to 2 to 3 tablespoons a day

AVOID:

other margarines and spreads

Achieve a healthy body weight

DO:

Maintain a level of physical activity

that balances the amount calories
eaten

LIMIT:

foods that are high in calories

and/or low in nutritional quality

AVOID:

excess intake of calories

FIBER FACTS
Fiber is found only in plant foods, such as fruits, vegetables and whole grains. When grains are
processed to make refined flours and cereals, most of the fiber is removed. Only whole grains have the
high-fiber, and nutrient-rich bran and germ intact. There are two kinds of fiber in your diet, insoluble
and soluble. Most foods contain some of both kinds of fiber. Insoluble fiber, what your grandmother
called roughage, helps with regularity. Whole-wheat products contain mostly insoluble fiber.
Soluble fiber, especially the kind found in oats, has been proven to lower cholesterol. It forms a
thick gel when mixed with water. In your digestive tract, it acts as a sponge, soaking up cholesterol and
carrying it out of the body. The more soluble fiber you include in your diet, the more cholesterol-lowering
power it provides. One of the best sources of soluble fiber is a whole-grain oat product, like oatmeal, as
well as beans, like navy, pinto and black beans.

FIBER IN FOODS

READ THE FOOD LABEL AND CHOOSE MORE FOODS WITH AT LEAST 2 GRAMS OF FIBER PER SERVING
Serving Size

Total Fiber (grams)

Soluble Fiber (grams)

2 cup
2 cup
1
2 cup
3
4 cup
2
3 cup
1
4 cup

4.2
6.0
4.0
5.3
3.5
6.2

0.9
3.0
2.0
0.9
0.5
0.5

Breads
Cracked wheat
Pumpernickel bread

1 slice
1 slice

1.9
2.7

0.3
1.2

Fruits
Apple, raw w/skin
Apricots, dried
Apricots, fresh
Dried figs
Mango, flesh only
Pear, fresh, w/skin
Plum, red
Raisins

1 small
7 halves
1 small
112
1
2 small
1 small
2 med
2 tbsp

2.8
2.0
2.8
2.3
2.9
2.9
2.4
0.4

1.0
1.1
1.0
1.1
1.7
1.1
1.1
0.2

2 cup
2 cup
1
2 cup
1
2 cup
1
2 cup

2.8
3.8
2.0
2.8
4.8

1.7
2.0
1.1
1.1
1.7

6.1
6.9
6.5
5.9

2.4
2.8
2.2
1.9

Cereals and Grains

Barley, cooked
Oat bran, uncooked
Oatmeal, uncooked (old-fashioned or quick cook)
Raisin bran
Shredded wheat
Wheat bran

Vegetables
Asparagus, cooked
Brussels sprouts, cooked
Carrots, sliced, cooked
Green beans, cooked
Turnip, cooked
Beans
Black beans, cooked
Kidney beans, cooked
Navy beans, cooked
Pinto beans, cooked

2 cup
2 cup
1
2 cup
1
2 cup
1

Sources: http://hcf-nutrition.org and The Quaker Oats Company. This educational tool has been made possible by The Quaker Oats Company.