Healthy eating to lower cholesterol
Lower cholesterol and improve heart health through healthy eating.
Some people ask dietitians for a low-cholesterol diet plan, but this doesn’t really exist. What dietitians can offer is expert advice on creating a diet that helps to lower cholesterol levels or to keep them low.
But first, let’s find out what cholesterol actually is. It’s a waxy substance in our blood that makes hormones and vitamin D. It helps you digest food and the body uses it to build cells. So it’s essential for us, but too much can put us at risk of heart disease.
Here are five important tips on how to keep our cholesterol in check:
- Eat fruit and vegetables daily – eat all the colours of the rainbow, as different coloured fruit and vegetables include different nutrients and antioxidants.
- Sip on fluids through the day, including water as the main choice.
- Include milk, yoghurt and cheese daily to support healthy bones and muscles.
- Frozen meals or tinned foods can be an easy and healthy alternative to cooking.
- Plan ahead – plan meals for the week and shop accordingly.
To assist in lowering cholesterol levels:
- Enjoy foods that are high in fibre, particularly soluble fibre. These include fruit, vegetables, rolled oats and legumes, such as beans, lentils and chickpeas.
- Limit foods high in saturated fats such as processed meats and fried foods.
- Choose lean cuts of meat and trim the fat from them.
- Eat oily fish, such as salmon, sardines and tuna, two-three times per week.
- Eat small amounts of healthy unsaturated fats such as avocado, nuts and seeds and extra virgin olive oil.