How to Lower Cholesterol Related to the Atkins Diet

Nutrition experts are still divided on the issue of low-carbohydrate diets and cholesterol levels. While some studies have shown those on the Atkins diet have managed to lower their cholesterol levels while eating high amounts of saturated fat, other research suggests this may not be the case in the long-term. One study found those on the low-carb, high-fat diet had slightly increased cholesterol levels compared with another group following the Mediterranean-based South Beach diet, which showed decreases of between 12 and 17 percent. However, there are ways to still follow the low-carb Atkins Diet without raising your cholesterol levels.

Instructions

• 1

  Choose lean meats such as chicken breast, turkey and other poultry products. Eat lean beef and remove the fat from pork or lamb cutlets. Get your protein from fish such as flounder, cod, trout, salmon, tuna, sardines, bass, anchovy and mackerel. These all contain healthy omega-3 fats, which have been linked to lower incidences of heart disease and lower cholesterol levels. Eat seafood such as crab, clams, shrimp, lobster, squid, oysters, scallops and mussels.

• 2

  Eat eggs. While both seafood and eggs do contain high levels of cholesterol, research has show that eating them does not raise LDL blood cholesterol levels in humans. Eggs can be poached, boiled, scrambled or made into an omelet. Avoid frying them.

• 3

  Avoid sausages and other processed meats such as bologna, salami, bacon and luncheon meats. Fat is an important part of any healthy diet, but choosing the right fat is key. Use butter in moderation and stick to heart-healthy oils such as olive oil, flaxseed oil and nut oils, including walnut, peanut and almond. Avocado oil is excellent as a salad dressing. Avoid trans fats that are found in most margarines and baked goods. These are usually listed as "hydrogenated" or "partially hydrogenated," on the label. These have been linked with higher cholesterol levels.

• 4

  Limit your intake of cheese and other high-fat dairy products, and replace with yogurt. Full-fat yogurt is fine and will not raise your cholesterol levels. This is due to the "live" cultures, such as Lactobacillus acidophilus and Bifidobacterium longum, added to many yogurts.

• 5

  Eat a wide range of vegetables. Most people mistakenly believe the Atkins diet does not allow these healthy foods. This is not the case. Even the strictest Phase 1 of the Atkins diet allows 2 cups of vegetables a day, including alfalfa sprouts, spinach, mushrooms, lettuce, broccoli, pumpkin, leeks, zucchini and peas.