#248 How to Lower Cholesterol with Food with Dr Rupy Aujla
21st May 2024
These are my evidence based recommendations for specific foods you should be eating everyday to lower cholesterol.
We’ve done a full dive into what cholesterol is, why we need it, how we measure it and why it’s important to get certain measures of cholesterol in our blood down to as low levels as possible, on episode #202 of the podcast.
Today’s episode is specifically tackling the foods and doses of foods I personally consume daily to keep cholesterol levels in check. As part of a heart healthy protocol, I feel that these additional ingredients can be safely added to most peoples diets with positive results.
References/sources
Foods to improve cholesterol: Schoeneck et al. Nutrition, Metabolism and Cardiovascular Diseases. 2021
Nuts & seeds: Del Gobbo et al. The American journal of clinical nutrition. 2015 |Racette et al. Am J Clin Nutr. 2010
Whole grains: Aune et al. bmj. 2016 | Marshall et al. J Acad Nutr Diet. 2020
Pulses: Ha et al. CMAJ. 2014 | Marventano et al. Public Health Nutr. 2017
Turmeric: Dehzad et al. Complement Ther Med. 2023
Plant protein: Li et al. J Am Heart Assoc. 2017
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Stir Fries 4.3
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Curries 4.5
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Pasta 4.5
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Family Meals 4.0
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Tofu and Tempeh 3.0
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Soups 5.0
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