Five secrets to lower your cholesterol

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Cholesterol is a fatty material (soft and waxy) found in your cells. You need some cholesterol for your body to work well, but too much can cause problems. Too much cholesterol causes build-up on artery walls and slows down your blood flow. This puts you at greater risk of having a heart attack or stroke. Here are five things you can do to eat better and lower your cholesterol:

  1. Eat more vegetables and fruit

– Fill half your plate with vegetables at mealtime.

– Choose brightly coloured vegetables and fruit more often.

– Use fresh, frozen or canned vegetables and fruit.


  1. Add meat alternatives to your meals

Blend nut butters into your smoothie or shake.

Top your salad or stir fry with nuts or seeds

Add canned legumes to foods you already enjoy such as chili or spaghetti sauce.


  1. Boost your fibre

Choose whole grain products more often.

Include oats, barley, psyllium, beans, chickpeas and lentils often.

Eat more vegetables and fruit.

Read labels to find foods with at least four grams of fibre per serving.


  1. Choose healthy fats

Aim for 2-3 tablespoons of added unsaturated fat per day. Choose oil, non-hydrogenated margarine, mayonnaise and salad dressing.

Limit saturated and trans-fats such as butter, lard, coconut oil, hard margarine and shortening.

Eat at least two servings of fish per week. Try fatty fish like salmon, mackerel, arctic char, sardines, herring and trout.


  1. Consider including plant sterols

Talk to your Sobeys Dietitian or Sobeys Pharmacist about whether plant sterols are right for you.

Look for products fortified with plant sterols, such as some brands of margarine or juice.



Health and Wellness Events at Sobeys


Want to know more? Learn the foods your heart will love by attending a Cholesterol Class and Label Reading Tour at Sobeys Westside Feb. 18, 11 a.m.-1 p.m.  Registration required. Contact me by email at or call 755-3645 for more information or to register.

Would you like to receive my monthly schedule and a Healthy Bits and Bites nutrition newsletter by email? Email me at to be added to the distribution.

On Facebook?  ‘Like’ our Sobeys Dietitians page and receive recipes, tips, and other information!


Terry Jordan, P.Dt., Sobeys Professional Dietitian


Terry’s Recipe Corner       


Three Bean Salad


Serves 12




2 cups            500 ml           White kidney beans, rinsed and drained

2 cups            500 ml           Red kidney beans, rinsed and drained

2 cups            500 ml           Chickpeas, rinsed and drained

2 stalks                                  Celery, finely chopped

½ cup             125 ml           Red onion, finely chopped

1 cup              250 ml           Parsley, finely chopped

1 tbsp             15 ml              Rosemary, finely chopped

¼ cup             60 ml              Apple cider vinegar

¼ cup             60 ml              Sugar

3 tbsp             45 ml              Olive oil

¼ tsp              1 ml                Pepper



1. Mix the kidney beans, chickpeas, celery, onion, parsley and rosemary in a

large bowl.

2. Make the dressing by whisking the vinegar, sugar, olive oil and pepper in a

small bowl. Add the dressing to the bean mixture and toss to coat.

3. Put the salad in the fridge for at least 30 minutes before serving. Stir just

before serving.


Nutrition Information per Serving:


Calories                    191

Fat                              5 grams

Carbohydrate           31 grams

Fibre                           7 grams

Protein                       8 grams

Sodium                      252 milligrams


Tip: Jazz up this bean salad by adding chopped apple, diced cucumber or

shredded carrot.


Source: Sobeys Dietitians

Organizations: Sobeys, Apple

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