Most of Dr. Oz's diet plans, which he calls challenges, feature nutrient-dense, low-calorie building blocks to help you lower your cholesterol. However, his Ultimate Health Challenge contains specific recommendations for eliminating harmful habits and foods that spike bad cholesterol levels, and dietary guidelines for reducing cholesterol. Speak with your doctor or a nutritionist if you require a diet tailored to your condition.
Foods to Avoid
Dr. Oz recommends that you consume a diet based on fresh, whole foods rather than packaged or processed foods. Before implementing a diet to lower your cholesterol, go through your kitchen and get rid of nutrient-poor junk food and snack food, particularly fried foods like chips and processed meat. These foods typically contain trans fat or a high amount of saturated fat, both of which elevate your cholesterol level.
Healthy Sources of Fat
Not all fats are bad for your cholesterol. Dr. Oz's diet plan features healthful sources of monounsaturated and polyunsaturated fat, including olives, olive oil, seeds, plain nuts, flaxseed oil and canola oil. He indicates that you should eat a daily fish oil for its omega-3 fatty acids. Good sources of omega-3 include light preparations of salmon, unseasoned walnuts, avocado and olive oil. You can also opt to take a supplement. Women need 1000 mg and men 600 mg a day.
Protein Sources
Dr. Oz's food plan for lowering your cholesterol aligns with the guidelines of the American Heart Association. Both recommend you reduce consumption of red meat. Choose seafood and skinless poultry instead. Eliminate processed meats such as hot dogs, cold cuts and sausage, which have high calories, sodium and saturated fat. Avoid organ meats such as kidney, brain, liver or sweetbreads, all of which contain large amounts of cholesterol. Replace these foods with healthful sources of protein such as beans, lentils and nuts.
Food Preparation
The way you prepare your food also has an impact on your cholesterol levels. Dr. Oz's diet plans emphasize using lighter approaches to your cooking. Do not use solid fat and animal fat in your food preparation. Use a plant-based oil and grill, broil or bake your food rather than frying or deep-frying. Switch to broth-based gravies, sauces, dressings and soups rather than using heavy cream or butter. Season your food with herbs and spices rather than fat or salt. Use lowfat or nonfat cheese and yogurt rather than their full-fat counterparts.
