Heart Health High Cholesterol Nutrition 5 Ways to Include Blueberries in Your Low Cholesterol Diet By Jennifer Moll, PharmD facebook Jennifer Moll, MS, PharmD, is a pharmacist actively involved in educating patients about the importance of heart disease prevention. Learn about our editorial process Jennifer Moll, PharmD Medically reviewed by Medically reviewed by Richard N. Fogoros, MD on November 07, 2019 facebook linkedin Richard N. Fogoros, MD, is a retired professor of medicine and board-certified in internal medicine, clinical cardiology, and clinical electrophysiology. Learn about our Medical Review Board Richard N. Fogoros, MD Updated on January 17, 2020 Print Blueberries are often touted as a “superfood” and with good reason. Blueberries are full of nutrients, such as antioxidants, phytosterols, vitamins, and fiber—all of which can promote a healthy heart. They are also low in saturated fat making them the perfect go-to food if you are watching your cholesterol and triglyceride levels. These healthy tips will show you the many ways you can incorporate this healthy fruit into your cholesterol-lowering diet. Carly Hennigan Photography / iStockphoto Use Blueberries in a Salad Do you need to give your salad a little extra flavor? If so, adding a handful of fresh blueberries may do the trick. Blueberries can be combined with a lot of other vegetables and fruit to give your salad a delicious taste. In fact, you may be able to forgo using salad dressing entirely due to the flavor that blueberries can add. Just make sure that you are adding healthy ingredients to your blueberry-filled salad and limit your additions of cream-based dressings, full-fat cheeses, or fried foods—all of which can add fat and calories to your salad. Make a Blueberry Smoothie Smoothies which are mainly composed of fruit, veggies, and a base such as ice, almond milk, or low-fat plain yogurt are also the perfect food to consume if you are looking for something quick and healthy. Blueberries can become a staple ingredient in any of your smoothies and can be paired with many different types of fruit and veggies to make it a satisfying beverage. When adding ingredients, be sure to avoid the temptation of thickening your smoothie with heavy creams, ice cream, or full-fat milk, since this can increase your saturated fat intake. Some commercially made breads are high in refined sugars. By making your own breads, you know exactly the type of ingredients you are adding and you also have the opportunity to toss in some cholesterol-friendly ingredients, such as oatmeal, whole wheat, and fruit. Blueberries can also be added to provide you with a flavorful loaf that many will enjoy. Just make sure that you avoid using too much butter or cream spreads on your bread, as this can add extra calories and saturated fat. Blueberries are very versatile and can be placed on cakes, pastries, and frozen treats—all of which you can consume if you are following a cholesterol-lowering diet as long as you are using healthy ingredients. If you are purchasing these desserts, make sure that you read the food labels on the packaging, since some of these blueberry desserts may be high in trans fats, refined sugars, or saturated fat. Alternatively, you can make these desserts at home with healthy ingredients that will not greatly increase your lipid levels. Start Your Day With a Healthy, Blueberry-Filled Breakfast Breakfast is an important part of your day so why not start it with healthy ingredients? Blueberries can be included in many of your traditional breakfast favorites, as well as by themselves if you do not have the time to cook. When preparing your breakfast, you should use healthy spreads and toppings. You can use a phytosterol-rich spread, mashed-up berries as a quick spread, or low-fat cream cheese. However, using syrups, full-fat spreads, and butter could add calories onto an otherwise cholesterol-friendly breakfast. Was this page helpful? Thanks for your feedback! Looking to start a diet to better manage your cholesterol? Changing lifelong eating habits can be scary at first, but our guide will make it easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit