One of the best things about holidays is trying new foods, so I generally don’t worry too much about sticking to a low cholesterol diet when I’m away. You only live once after-all! But there are still lots of simple ways to fit cholesterol-friendly foods into your holiday eating, without missing out on all the good stuff:-
1. Choose wholegrain or seeded breads
Whether you’re eating toast for breakfast, sandwiches for lunch, or picking from the bread basket at dinner, try to choose breads that contain cholesterol-reducing ingredients, like wholegrains and seeds.Wholegrain (wholemeal) bread is full of soluble-fibre, which can help to reduce cholesterol, and seeds contain monounsaturated fats, which can also help to lower cholesterol.
2. Snack on almonds
Almonds are a great food to snack on when you’re on holiday because you can buy them anywhere and keep a packet in your bag to nibble on when you get hungry between meals. They’re really effective at lowering cholesterol because they’re rich in monounsaturated fats, and they’re also a good source of healthy protein.
3. Eat baked beans for breakfast
Beans are one of the best cholesterol-lowering foods, so adding baked beans to your breakfast is a great way to fit them into your holiday eating. If you have them with wholemeal (wholegrain) toast, you’ll be increasing the cholesterol-reducing benefits of your breakfast even more, because wholemeal bread is full of soluble-fibre.
4. Eat olives as an appetiser
Olives are rich in monounsaturated fats, which can help to reduce cholesterol, and they’re also very high in vitamin E and other powerful antioxidants, making them a great healthy appetiser.
5. Snack on apples
Apples contain pectin, which can help to reduce cholesterol naturally by lowering insulin secretion, making them a great (and very simple!) snacking option.
6. Drizzle olive oil on salads
Olive oil is lower in saturated fat than other creamy salad dressings, such as mayonnaise, and is rich in monounsaturated fats, which can help to lower cholesterol. I also love dipping bread from the bread basket in a bit of olive with a pinch of salt. Delicious!!
7. Eat oily fish, like salmon
Oily fish, like salmon, tuna, mackerel and trout, is rich is healthy Omega-3 fatty acids, which can help to lower bad cholesterol and also increase good cholesterol. If you can fit at least a couple of portions into your week, you’ll be doing your heart a great favour.
8. Drink red wine!
I don’t need any excuse to drink wine on holiday, and the great news is that red wine can actually help to increase levels of good cholesterol. There’s a catch though – experts recommend drinking no more than two small glasses per day, but when in Rome…!