Cholesterol and how you can improve your diet to help reduce the level in your blood if it is too high
There are 2 types of food that can help you improve dramatically your cholesterol levels – Food that can increase the
Types and main sources of dietary fats
Saturated fat (‘bad’) Full-fat dairy products; meat and meat products such as pasties, sausages and pies; biscuits, cakes and pastries; savory snacks; chocolate; butter, ghee and lard; coconut milk cream; and coconut and palm oils.
Unsaturated fat (good’) Polyunsaturated fat – Sunflower, soya, corn or safflower oil/soft spreads/margarines; oily fish; and fish oil.
Foods are high in saturated fat if they contain more than 5g of saturates per 100g. Foods containing 1.5g or less per 100g are low in saturated fat.
Eat less Cream or cheese sauces swap with Tomato or vegetable based sauces.
Eat less Fatty meat products such as sausages, burgers, pate, salami, meat pies and pasties swap with Lean cuts of meat and mince – check labels and trim off the fat; chicken and turkey with the skin removed; fish especially oily fish like salmon, mackerel and sardines; and vegetarian options like lentils, chick peas and soy
Eat less Full-fat milk, cheese, cream and yogurt swap with Lower fat dairy foods such as 1% milk, reduced fat cheddar and low-fat yogurt; grating cheese/using a strong flavored variety means you need to use less.
Eat less Lard, dripping, ghee and butter swap with Grill or dry fry; use vegetable oils, margarine and low fat spreads with a low saturated fat content like olive, sunflower, soya or rapeseed (often called blended vegetable) oil.
food to lower blood cholesterol
Some foods can actively lower your blood cholesterol: Soluble fibre is a type of dietary fibre which dissolves in water in the gut to form a gel. This in turn soaks up cholesterol like a sponge and carries it out of the body where it cannot do any damage. Oats and oat bran; linseeds (flaxseeds); barley; fruit and vegetables; and vegetable proteins all contain soluble fibre. Vegetable proteins are non-meat sources such as nuts; beans; and pulses which include peas, soya, lentils and chickpeas. Try to include these foods regularly in your diet as a source of lower fat protein in recipes. Aim to eat at least five different portions of fruit and vegetables each day. Fresh, frozen, juice or smoothies, canned and dried fruit and vegetables all count. Plant stanols or sterols are plant extracts that occur naturally in foods like wholegrain, fruits, vegetables and nuts. Eating stanols and sterols stops the gut absorbing cholesterol. Adding just 2g of these to your diet each day can reduce LDL cholesterol by 10- 15%. You can get this amount from fortified foods such as mini drinks, spreads, milks and yogurts from both branded and supermarket own label products. Follow guidelines on the packet to get the correct dose needed. A diet with plenty of soluble fiber, vegetable protein and stanols or sterols can reduce LDL cholesterol by up to 25%.