Lower Cholesterol with These 3 Foods 

My dr told me I absolutely had to take statins bc it was absolutely impossible to lower cholesterol with diet and exercise especially at my age. After 9 months they finally wanted to do a fasting blood draw. Dr called and said she was blown away. My bad stuff went from 200 to 118 . Praise be to God

Here are the 3 foods she mentions for those that do not have 1 hr yo spare: 1.Beans 2.Salmon 3. Apples

I followed your diet and I dropped my LDL 104 to 65 thank you so much!!

1) beans - garbanzo, pinto, kidney, lentils, black eyed - 4 times a week 2) fish salmon omega 3. 5 times a week 3) apple a day equal to statins (add to oatmeal)

I think I’m on the verge of dying! No joke… I got high cholesterol, pre-diabetic, fractured pelvic, bone issues, vitamin d deficiency, 7 nodules on my thyroid… wow! That’s a long list… I’m scared because I love what’s bad for you! I quit drinking and smoking but now I’ve become addicted to food, bad food! Not even fast food just at home I love ice cream, high fat milk and yogurt! Rice, butter and bread!!! I am so grateful to have come across your video because you have such a warmth that the message is loud and clear to me! Thank you lady… you’re an angel in disguise! God bless you ❤

Loved this video soooooo much. My cholesterol is 231, for the first time in my 66 years, I don't want a cholesterol pill, so I am correcting it with food!! Thank you so much!!!

I followed these recommendations in October as I was diagnosed with diabetes, high blood pressure, and high Cholesterol, ultimately I was put on medication. I'm 40, nevertheless following these tips lowered my a1c from 6.9 to 6, and lowered my blood glucose from 159 to 126 in 3 months. I also lost 18lbs without exercise. It really is a life change but you can do it. I'm off the bp and Cholesterol meds now. Thank you so much Zonya. I really appreciate how much you helped me. I still have a way to go but I'm finally enjoying the journey.

My cholesterol was 467 before starting this diet, but it's got down to 24 now. Thanks so much. I feel like a newborn baby.

Hi Zonya, for supper tonight I prepared the bean salad and the salmon patties. It was so tasty and delicious! Thank you so much ❤

Thank you Zonya! I just did blood work and my cholesterol is through the roof!! Time to change it! Thanks for the videos

I love this video. It makes a lot of sense to me. I am in this line of healthy living and it keeps me healthy and feeling younger than my age of 68. Your video adds more knowledge to what I am already doing. Thank you.

Glad you showed up and now I am all set for Low Cholesterol. Thank you and blessings!

Blessing to come across your channel at the right time. A year ago I was told about my cholesterol but had not done anything. Yours is practical I have no excuse not following/doing it. I feel heaviness in my heart now when I write this for I had a stressful morning. Thank you so much. Will share you my progress.Watching from Ethiopia

It's such a pleasure meeting you,I've learned so much, you're a GREAT teacher, I'll be following you always

I recommend bean ceviche! White beans, avocado, tomatoes, cucumber, red onion, jalapeno, cilantro, fresh squeezed lime, some salt to taste. Mix it all up and there you go!

Great flow and info. Really loved the recipes as well.

Thank you for this! I have been on meds for cholesterol and have had a bad reaction (itchy skin and palms) so my doctor and I decided that I should stop taking the medication for 1-2 weeks to confirm that the problem is actually a side effect - and the itching has stopped! As I live in Norway fish is not a problem and I do eat it fairly often. I also like pulses but forget to eat my beans, the same applies to apples and pears. This is going to change - I do not like taking medication and at 76 it is time to update my lifestyle!

Wow you're very good explaining how to choose healthy food vs bad food for our bodies. .Thank you appreciate

Yes, I'm starting this now after getting news on 10.6 number on diabetes & ldl not good. Thanks for being there for us all!

Thank you so much for letting me know what's best for me,in lowering my cholesterol.

Thank you so much for sharing this video coupled with your many years of dietary nutritional experience. I'm working on lowering bad cholesterol and weight loss.The 3 foods and recipes will help a lot. Again thank you so much.

What really resonated with me in this vid was when Zonya said "We all have to learn how to live in this world." (About the donuts) Seems like a simple statement, but it truly hits home. Thank you Zonya for your inspiration. I started on the right path as a New Years resolution, and you have given me the courage to continue.....hopefully forever. Thanks again.

I'm new to your channel and I wanted to say a BIG THANK YOU for all this great information! I will definitely be back and will share with my loved ones. 🙏🏽🙏🏽🙏🏽

Love your video. You have mentioned my favorite foods. Beans, I'm from Puerto Rico and beans are a very important part of our cuisine, love them all kidney, black, pink, white, garbanzo, pigeon peas. Love fish, my daughter says that probably I was born in a boat, because I love fish. Today my lunch was salmon (can) spinach, tomatoes, green onion. We have a good Publix supermarket next to our house, with a good Seafood department, we go get fresh fish, come home cook and eat. Thanks for all the good advise. My doctor said this week my labs were excellent. Already subscribed to your channel. And yes love apples also, eat them with a sprinkle of ginger and cinnamon. My bad cholesterol was 81, good cholesterol was 53. Sugar 80.

I found this to be the absolute most motivating healthy eating video I’ve ever watched on you tube and I watch a lot. I’m determined to get off my high cholesterol medication at 67 yo. I’ve felt horrible ever since I started on it and I’ve only been taking it every other day and not daily and it still affects me badly. I’m going to use all 3 of these recipes and I’ve subscribed!❤❤thanks so much. So glad I discovered this video and Zonya!

I can't take drugs to lower my cholesterol because of leg pain so I was excited to find your channel. I can't wait to try some of the recipes.

Thanks! Your recipe looks great!

It’s a blessing for your son that he has you. Thank you for this information… i was just told I had high ldl 122 so im going to use this information and jump on board with you.

I am encouraged by this. I will embark on the plan from now on.

Thank you for your time helping out people who struggle with their health. Wishing you healthy and happiness and continue what are you doing

wow, totally impressed! I'm a single person so I'll have to do some math. Just had a triple bypass and MUST learn to cook heathy. These three recipes are a great start! Can't wait to watch more videos. Thank you!

Hi! I just came across your video and started to watch. I was just diagnosed with high cholesterol and placed on Crestor, I really don’t want to continue on that med, thank you so much for the info. I will continue watching your videos.

Thank you, you are helping me change my diet! Subscribed and have my grocery list for tomorrow, I'm so happy I can have yummy meals, make my body heathy, cancer resistant and lower my cholesterol.

Oh ya, I'm gonna do it. I love these recipes. Thank you so much!

Thanks so much..love your energy and your way of helping us navigate the cholesterol lowering foods...I am currently prescribed lipitor for my third boarderline high..diagnose...Lost weight on weight watchers....and will use your food and. recipe suggestions...It is a life style change for many...but sure we could all have a winning test in six months👍👍 I am 67 years...active..with double knee replacements in 2017-18...lost 35 lbs.... Cholesterol went lower....now 10 lbs up.... cholesterol up too...

Thanks for this. will try it

I finally made the 3 bean salad. It’s absolutely delicious 😋 Thanks so much!🙏🏻🙏🏻🙏🏻

Thank you so much for your information & motivation, love this video!

Good info- done my salads like you , working on lowering my cholesterol /blood pressure- thanks

So glad you came up on my feed!

I came across your video today and really enjoyed watching you and learned so much about eating healthy, thank you so much for sharing your wonderful recipes with us. I’m going to look for more recipes from you. ❤

I'm 63 and trying to eat better cause of health. It's hard to know how to change eating habits so I really appreciate that you are detailed and demonstrate clearly. I would love to hear ideas on how to eat healthy breakfasts and lunches and snacks. Thank you !

Awesome thanks so much for your support ❤

So very good Zonya. I actually listened all the way through. Great public speaking

Yes! That's good to our body! Thanks for sharing zonia!

I am excited. This is one of the few channels that really resonate with me. So motivating because it’s positive, not finger wagging. I am going out tomorrow to buy these healthier options. Thank you

I just stumbled onto this video, it's giving me life. My doctor just told me my cholestrol was way high and wanted to give me medication, I declined. Thank you so much for this I will be following and ordering your books.

I just had my bloodwork results & my cholesterol is at 4.9 so have been searching YTube for tips on lowering that number. So happy to have discovered your channel. I am a vegetarian and do eat legumes but have not been eating as much recent,y. Just need to get back on track. I will be making that Healthified 3-Bean Salad for sure. I love Dijon mustard and the salad dressing looks wonderful. Thank you.

That was useful. I've been watching this 12 minutes at a time while on my elliptical. I've gotten most of my risk factors under control with healthier eating and exercise, but still struggling with the cholesterol. That info about saturated fats being a main contributor was helpful, though I will also check it out with some other sources.

Thank you so much for this post. I have been separated for three years and have been so unmotivated to eat healthy. I recently found out that my LDL levels are through the roof. I'm not one to take medication and was doing some research on lowering my levels by the time I go back to see my doctor on April 1st. I'm definitely going to follow/subscribe to your channel. I'm going to incorporate some of your ideas. I think I've found my inspiration. Thank you, Zonya

Thank you ! I so much agree with you!👏👏👏❤

Thank you so much for the diet advice, I will start practicing it now. ❤

I've tried everything else, so I may well try this. Thank you for sharing your expertise! You are clear and to the point. Looking forward to watching more of your videos and trying your recipes.

I walk every day and go to the gym at least 4 times a week. I have been doing it for the last 6 months with more intensity than ever before (I have always been active throughout my life; sometimes more other times a little less).

Hi Zonya. I am so excited today!! By following your lower cholesterol recipes my total cholesterol is down today from 246 to 220 in 3 months 😊😊. I love all the recipes in this video. Especially the salmon patties!! Thank you and I’m so happy I found you !

Wow you are amazing. Sharing this yummy healthy recipes This is just what I was looking for. I want to replace the processed deli. Thank you, God bless you richly.

Just found your video and I already love you. I had bariatric surgery on Dec 2021 and had so many sessions with a “dietician” and I feel like I learned more from you in 1 video then I did with her. Btw I only lost 30 lbs with the surgery and have gained back almost everything. I’m trying to get started on a healthy non surgery journey this time. I think you are the perfect addition to this. You are like the mom that I never had, but always wanted. Love your energy. It’s not just the messenger being someone with a normal weight, but a person with all your contagious energy is what I really need. You are motivational and inspirational. I have high cholesterol and am on a mission to lower this and inflammation. Do you have any thoughts on supplements or Chitosan? Btw I love your name too

Had my physical today, 55 year old female, blood work last week, so my Dr. Informed me that my bad cholesterol was 195 and good was only about 35. So I came to youtube and found you. Learning alot !! I said "NO" to pills and said I'll read up on what I should be eating and what to eliminate. ☺ Thank you for all the great info. In 6 months when I gp back to dr.s I'll come back with update. 😉

It's easy to tell you are passionate about eating healthy to reduce cholesterol, blood sugar, BP etc. You have a wonderful bubbly personality that is enjoyable. You remind me of my 'aunty Bev'. I'm 63 and underwent a triple bypass three years ago. I have always been a healthy eater, passing over burgers, pizza etc. My friend always teased me and called me a grazer, because I opted for salads. I unfortunately have familial high cholesterol 😔 I have good HDL and good triglycerides, but bad LDL. My BP is normally around 120/70, sometimes lower, so that is never an issue. My cardiologist wanted me to take statins, but I refused. Even though I am already a healthy eater and I upped my intake of even healthier choices, after 6 months my cholesterol only dropped 5 points. I conceded to try Repatha, but I am still wary. It hasn't been around long enough to establish strong research on the side effects of long term use. Anyway, I am not a fan of salmon. Mom made patties and loaves when we were kids and they were awful. I am going to try your recipe using the packets and the spicy sauce. I love all kinds of beans but I will admit I don't eat enough of them. I will now add them daily to my diet. I love berries of all kinds,, but I am not a big fruit eater. I will pick up some apples at the market. I prefer red delicious ( 😊 ) and granny smiths. My next cardiologist appt is in April and I'm hoping my numbers go down even more. If so, I might ask to stop taking the Repatha to see if my cholesterol will stay below 200. Loved your video. Thank you for the wonderful information and recipes.

Yes to every recipe you shared ❤️❤️❤️

I went whole foods plant based 3.5 years ago. I eat beans every day now. I've lost 110 pounds. Gave up processed food, sugar and white flower. Cut way back on salt. I feel better in my 60's than I did in my 30's. I have your cook book!

Great info. Thanks for sharing. Been eating more beans since last year, and started eating lentils last month. Then, I started taking bone, fish, chicken and vegetables broths almost daily - I cook the soups, beans and lentils in broths. The broths did it for me - made me cut down on meat consumption significantly....down from daily to once to three times a week! I love the taste of the home made broths so much I don't feel the need to eat the meat that much anymore.. The broths have the protein. Nuts and seeds provide the rest. I hope my bodyfat goes down from current 22.9% to 20% or less over the next 3 months. I started jogging on Sunday, I feel good. No major pain or inflammation to deal with this time. Broths have reduced inflammation in my body, finally.

Hello, my wife and I are hooked on your show. And will be following you. Thanks for being concerned about our health. We really love your show. 😊

Totally agree with you. Thank you for your teaching.

I made all your recipes it such a great feeling to be able to eat food that’s healthy, delicious, and filling!! Thank you so much for this!! I’m going to bring down my cholesterol without medication!!

I had blood work and my LDL is 271, I really have to get it down ASAP. Thank you for the info

I could feel your emotions sharing your knowledge and experiences. Thank you so much for your work, love and help!!! Everyone deserve a healthy and happy life.❤

Excellent, I love all these foods. Making all 3 today. My husband had triple bypass on Feb 2023 at the age of 49 and this is the way to go from now on. Thank you

Thank you! This video is easy to follow and informative.

WOWW !!!first time watching your video and i love you already. I love how you're also funny and just natural. I cant believed I watched a 47mins video here and I never get bored instead I learned a lot, very informative. Thank you so much

Thank you so much!! You are helping so many!❤

Excellent Idea! Thank You for the education on beans! My doctor said beans are very bad for me but I actually love beans & I’m going to eat Garbanzo beans once per week!

Thank you for this video. It's so inspirational. I don't even like beans but I will be trying them this summer. And the fruit salad looks so yummy. I look forward to watching more videos.

Hello 👋. This is my first time watching. I was told that my cholesterol was a little high and that it's hereditary because my mom had it

I'm new to the field of hypertension and colesterol. This is the first time I watch a Mrs. Foco's video, and for sure I'm subscribing and I will get her website. This lady is the most knowledgeable and practical person I have watched in this subject.

Fabulous!!! Thanks- well presented and easy to follow!!

Thank you so much Zonya, you are the best! I'm thank God He answered my prayers directing and guiding me to your channel. After viewing your 1st food beans to lower cholesterol I wasn't sure about it due to the beans giving me gas and bloated but I figured I would have to try some beano because my health is so important and have always been so i imedaely put you on pause and dive into making your bean salad recipe and then came back for more of your God's giving information on the salmon which I had already made a decision to switch over from some of my other meats due to my cholesterol and i pause you again and set up everything to make them along with your "Dreamy fruit desert" i love apples and eat them all the time but I couldn't believe I didn't have any but I have blueberries so I'm going to go with them today instead of the apples. Thank you so much from the bottom of my heart I also share all of the real food with my family, and love ones because eating healthy is very important to me and should be to the world. Thank you again I can't wait to try your recipes today and i look forward to trying many more. God bless you and keep up the good work. I love you beautiful soul and smile we need more of that in our world today because laughter is also a medcine and a blessing. 🙏🏽❤️😀👍🙌🙌🙌🙌🙌

Being diabetic and hypertensive I've learnt a lot on types of foods to take.

Thank you for this video! It has helped me to eat tin salmon every week! I love this recipe and sometimes add it on my salads! Salmon is so expensive nowadays!!

I'm so grateful for this variety of food that is lower cholesterol.

THANKYOU ZONYA. YOU'RE GREAT !!!! LOVE ALL THE INFO !!!!

Love this chanel 💕 NO long boring speeches before the action. Dive straight in!🎯👌

Just found your video!! Thanks so much for caring about our health. Definitely going to try all 3 recipes!! 😊

I am glad you are speaking your mind. Thank you for all you knowledge.

Thank you so much for this vid on 3 Foods to lower Cholesterol, which I viewed last night. I used to eat beans regularly as I've cut out meats and am so very glad for the reminder of their value, especially since my Dr. wants me to take meds for cholesterol. I have excitedly shared with friends. God Bless you as I am encouraged to EAT REAL! 🙏🏽🥗🐟🍎

I have beans twice a day, once in the morning and once again around brunch, coffee beans are amazing :)

This lady is not just a great food expert but more importantly a great parent thanks for all your tips God bless 😀

Thank you so much for sharing all goodies and healthy secrets!

Zonya, loved your video. I love Michigan Apples and Michigan Salmon, but I am a Type 2 diabetic with high cholesterol. Do you have recipes for diabetics? I can only eat green beans without affecting high glucose levels. Thank you

You are so refreshing & saving lives! Thank you! For years, I've begged my doctor for referrals to a nutritionist, but she refuses & only believes in prescribing medications. She doesn't believe nutrition & supplements can have positive affects on one's health or that nurition & supplements can lower lab results. I have a great insurance policy which covers visits to a nutritionist, but my doctor gate keeper refuses to allow my consult with a registered dietician & won't follow through with referrals for tests requested by my other specialists. This dance with my JPS primary care physician (PCP) in Fort Worth, Texas is exhausting, so backwards & promotes "sick care with prescriptions." Thank you for your help! I deserve better! I'm trying to find a good nutritionist and a better PCP doctor for my healthy future self.

Wonderful program, much appreciated. Thank you!!!

I just made the 3 bean salad and it is delicious! I need to lower my cholesterol and I want to do it naturally, not with medication. I will try more of your recipes. I am not a cook so thank you for all the explanations.

I love your advice and I thank you so very much for this information. I’m eating these three foods and I’m eating the bean salad everyday for about 3 weeks now !!!! I just had my A1C and it’s down from 8.2 to 6.7! Thank you so much !!! Your already helping me ! I get more blood work in 4 months and I cant wait to see more improvement s !!!

Just one thing in your fridge will lower your cholesterol and diabetes levels without stress, it worked for me. That one thing is egg, incorporate it in your food as a separate meal, don't combine it with any food. In my own case, I take 3 to 4 eggs for my breakfast, then my launch and dinner are vegetables with fish or any type of protein that you choose (note that if you choose chicken or Turkey for your protein, you must remove the skin)combined with very low carbohydrate foods and within a week, I was free from both of them till today. I changed my diet since about three years ago and I'm still cholesterol and diabetes free.

This was so informative! I’ve learned so much from this video! I will try all 3 recipes

Needed these recipes for my Husband who had a triple bi-pass in 1991 (before I met him 1995). He has had several stents (as have I) since then with 2 implants in his chest (do not know what they are called but they help keep the heart beating) 1 several years ago & 1 just last year because the heart has 2 blockages into the heart. So, yes, he will need these recipes (and maybe he will stop eating so much junk food - I have been unable to stop him!). Thank you so much for putting these recipes out (I wrote them down along with the nutrient lists). Thank you. Judi.

This looks great! I just had a blood test done, and my cholesterol was high, so this is what I needed to watch!

I LOVE beans! I use beans regularly and one of our favorites is black eyed peas/beans. We LOVE fish and that’s the only flesh my husband and I both eat and we eat fish almost every day. Not salmon though, we both hate it, it makes me nauseated though I REALLY season it with lime and lots of fresh herbs (I am from the Caribbean). I only use olive oil.

Thank you so much for giving so much I will be changing my meals from today. Thank you Zonya

Thank you so much ❤️ can't wait to try this..