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News Room: Press Releases

Lower your cholesterol by 30 percent

Lowering your cholesterol by up to 30 percent is as easy as adding these six foods:

Eat a handful of nuts each day. Nuts like almonds, walnuts, peanuts and pecans can not only reduce cholesterol, but also blood sugar and insulin. Nuts are also full of fiber and antioxidants.

Fiber-rich foods
Get plenty of fiber-rich foods such as fruits, vegetables and whole grains. Fiber acts like a sponge that absorbs bad cholesterol. If you find it hard to get your fiber through food, fiber supplements work just as well.

Instead of eating meat, replace some of it with soy. Try a veggie burger instead of a hamburger or drink soy milk instead of cow's milk. Also, add some edamame, Japanese baby soy beans, to your favorite dishes.

Plant stanol spreads
These are probably not something you hear about every day, but they do help lower your cholesterol. Plant stanol spreads can be used instead of butter or margarine and can be found in the supermarket near these items. Aim for about four grams a day.

Eat fatty fish like mackerel, trout, herring, albacore tuna and salmon, which contain high levels of omega-3 fatty acids. In addition to lowering cholesterol, research shows that omega-3 fatty acids also lower blood pressure and the risk of blood clots. If you don't like fish, take an omega-3 or fish oil supplement.

Olive oil
Olive oil contains a powerful mix of antioxidants that help lower cholesterol. Try to stick to extra-virgin olive oil. This type of oil is processed the least and contains more heart-healthy antioxidants.

Remember, not everyone can lower their cholesterol level through diet alone. But, the more you do the greater effect it will have. That's why it's important to see your physician on a regular basis, eat well and exercise. By doing so, you'll be on your way to lower cholesterol and a healthy life.

To find a Virtua physician that can help you lower your cholesterol or to make an appointment with a Virtua dietician, click here or call 1-888-Virtua-3.

As one of New Jersey’s largest health systems, Virtua helps people be well, get well and stay well through a comprehensive range of health care services. Services are delivered through three health and wellness centers, three fitness centers, three acute care hospitals, primary and specialty physician practices with more than 240 physicians, urgent care centers, nine ambulatory surgery centers, home health services, two long-term care and rehabilitation centers, 12 paramedic units and a wide range of outpatient services. A leader in maternal and child health services, Virtua delivers more than 8,000 babies a year. Virtua also provides employment and wellness services to 1,700 businesses and corporations. An innovator in clinical and information technology such as electronic medical records, Virtua is recognized for its ground-breaking partnerships with GE Healthcare, Children's Hospital of Philadelphia (CHOP) and the Fox Chase Cancer Center. Virtua employs more than 8,700 people and has been honored as the #1 Best Place to Work in the Delaware Valley every year since 2007. It is the recipient of the Consumer Choice Award from the National Research Corporation. For more information, visit or