Cholesterol is a substance that is essential for physical health and is found in the blood and organs.  The body makes 80% of the cholesterol it needs, so there is no need to add cholesterol in the form of saturated animal fats from the diet.    There are two types of cholesterol: harmful cholesterol known as LDLs and beneficial cholesterol known as HDLs.

TO REDUCE HARMFUL CHOLESTEROL

• Increase fibre e.g. fruit, vegetables and complex carbohydrates. 
• Increase foods high in the soluble fibre pectin e.g. apples. 
• Increase intake of vitamin C (strawberries, guava, red peppers), vitamin E (sunflower seeds, walnuts, almonds, wheat germ and soy beans) and other antioxidants which destroy harmful free radicals that could turn LDL cholesterol toxic. 
• Take a cholesterol lowering supplement such as Pure garlic or Cholestoplex.
• Have oat-based cereal for breakfast.
• Eat no more than three servings of lean meat each week. Eat more fish, such as mackerel, salmon or sardines.
• Choose low fat milk and cheese, and low fat versions of salad dressings. Change to Flora Pro-Active or Benecol spread.
• Choose wholemeal bread.
• Don’t fry anything.  For stir frys and roasts use olive oil.
• Snack on: Heinz Ravioli, Weight Watchers soup, Baxters Bacon and Lentil soup, Big Soup, small packet of twiglets/pretzels/Ryvita minis.
• Choose low fat cheeses e.g. cottage cheese (add fruit, herbs or onion) or Edam.
• Enjoy sushi which is low fat.
• For a sweet hit: sponge fingers, fruit jelly, jaffa cakes, Frys Turkish Delight, licorice, pro-biotic low fat yoghurt, sorbet, small tin of fruit in own juice.
• Take 1 teaspoon of flaxseed oil in the evening to provide the bowels with the extra good fat to replace the fat you are leaving out of your diet.

Bookmark It

The body makes 80% of the cholesterol it needs for essential health, so there is no need to add cholesterol in the diet.  There are two types of cholesterol:

• harmful cholesterol known as LDLs
• beneficial cholesterol known as HDLs

High LDL cholesterol levels may indicate cardiovascular problems later in life.  A high ratio of HDL to LDL will protect against arteriosclerosis and cardiovascular disease.

Dietary tips to lower cholesterol:

• Increase fibre through fruit, vegetables and complex carbohydrates to remove harmful LDL.
• Apples and kidney beans are high in the soluble fibre pectin which can reduce cholesterol levels.
• Add cholesterol-lowering foods, such as margarines that contain plant sterols.
• Vitamin C, vitamin E and other antioxidants are anti-cholesterol because they destroy harmful free radicals that could turn LDL cholesterol toxic.
• Eat no more than three servings of meat each week.  Choose skinless chicken or turkey. Leg, loin and arm of lamb are lean.  Lean pork includes tenderloin, loin chops and center cut ham. All cuts of veal are lean except veal cutlets and breast.  Wild game that is lean includes venison, rabbit and pheasant. Remove all visible fat before cooking.
• Focus on having more fish, such as salmon which is high in polyunsaturated fats and low in total fat.
• A supplement such as Cholesto-Rite supports the body in its ability to maintain healthy levels of LDL and HDL cholesterol.
• Switch from white breads and regular pastas to whole-wheat varieties
• Choose low fat milk and cheese, and low fat versions of foods such as salad dressings.
• Increase intake of polyunsaturated essential fatty acids to boost HDL.

TIP:  Regular exercise helps reduce high levels of LDL cholesterol and increase HDL.

Bookmark It