The benefits to lowering cholesterol include reducing your risk of heart disease and stroke.
Aim to reduce the levels of ‘bad cholesterol
- Limit saturated and trans fats
- Replace trans and saturated fats with polyunsaturated and monounsaturated fats
- Enjoy a variety of food daily including veggies, whole grains, legumes, lean meat, oily fish, fruit, reduced or no-fat dairy (or non-dairy) products , vegetable and seed oils
Regularly have your cholesterol checked by your doctor
USE food high in polyunsaturated fats eg
– Margarines spreads and oils such as sunflower, soybean and safflower
– Oily fish
– Some nuts and seeds
USE food high in monounsaturated fats
– Margarine spreads and oils such as canola, olive and peanut
– Avocados
– Some nuts
Food to include to lower cholesterol
– Foods high in dietary fibre and soluble fibre can reduce your bad cholesterol in your blood. These include legumes (chickpeas, lentils, baked beans) and cereals (oats and barley)
Food to limit to lower cholesterol
– Processed meats including sausages, deli meats and salami
– Takeaway foods such as pastries, pies, pizza, hot chips, fried fish, hamburgers, creamy pasta
– Salty, fatty and sugary snack foods eg chips, cakes, pastries, biscuits, lollies, chocolate
– Liver, kidneys, pate
See your doctor
Book in to have your cholesterol checked at Langpark Medical Centre.