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Diet management for high cholesterol

  • Posted on- Mar 12, 2018
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Dietary Management:

  • Eat plenty of vegetables and fruits - 7 servings or more each day
  • Eat whole grain food that is rich in soluble fibre – oats, psyllium and barley
  • Include 2 Omega 3 rich fish meals per week – salmon, trout, sardines
  • Include 2 bean based meals per week – kidney beans, chickpeas, lentils
  • Eat nuts such as almonds and walnuts – small portions 5 times a week
  • Improve the quantity and quality of fats you eat. A diet rich in saturated fat increases the LDL level. Saturated fats are found in sausages, butter, meat pies, ghee or clarified butter, lard, cream, cheese, cakes, and coconut or palm oil.
  • Saturated fats should be replaced by unsaturated fats, which increase the level of high-density lipoproteins (HDLs) or "good" cholesterol. HDLs carry cholesterol away from cells to the liver, where it can be broken down and processed as waste.
  • Foods that are high in unsaturated fats include avocados, nuts, seeds, oily fish, sunflower oil, rapeseed oil and olive oil.
  • Oils are best for added fat – use small amounts, avoid frying
  • If your triglycerides are high, limit sugars and alcohol.
  • Fibre is found in plant based foods. Vegetables, fruit, whole grains, nuts, seeds, beans, peas and lentils are all great fibre sources.Functional or "soluble" fibre helps to reduce cholesterol by binding with cholesterol in your stomach and bowel.
  • Eat more barley, oatmeal, sunflower seeds, almonds, soy, tofu,chickpeas, black beans, kidney beans, lentils, Brussels sprouts, carrots, apples, bananas, pears, oranges, grapefruit, prunes, blackberries.

Note

  • Be active – move your body 30 minutes each day
  • If you are overweight, work to reduce your weight by 10%

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