A lot of people with high cholesterol just focus on reducing the amount of saturated fat in their diets to lower their cholesterol. However, to get the best results, it’s recommended that those with high cholesterol also eat more foods that actively lower cholesterol.
As a mum of a young baby, I now have limited time to prepare meals. But I still want to make sure I keep my cholesterol down. So my weekday meals are currently based on really simple and minimal cholesterol-friendly ingredients that I can put together as quickly as possible.
Here are my favourite quick and simple meals that contain cholesterol-lowering foods and are really quick to prepare (many take just a few minutes):-
Some meats and dairy products are high in saturated fat, which can raise cholesterol levels if eaten frequently. Therefore, if you have high cholesterol, it’s best to eat more plant proteins, oily fish, lean meats and low fat dairy products instead.
Many cooking oils naturally contain healthy unsaturated fats that can help to lower cholesterol when used as a replacement for other cooking fats, like butter and palm oil.
Here are my 4 favourite cholesterol-lowering cooking oils:-
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Snacks can be a great opportunity to include extra cholesterol-lowering foods in your daily diet. I have a snack every day at around 4pm when my blood sugar levels dip, and this keeps me going until dinner time. Here are some quick and simple cholesterol-friendly snacks for you to try:-
If you love bread then you’ll be pleased to hear that most types of bread are cholesterol-friendly, so are great for a low cholesterol diet. More than that, many types of bread actively lower cholesterol because they’re rich in dietary fibre.
The two main things I look out for when choosing cholesterol-friendly bread are:-
Chicken is one of the top cholesterol-friendly protein options because it’s so lean. Skinless chicken breast is the best choice for low cholesterol diets because it’s very low in saturated fat (1g per 100g). Skinless chicken thighs are higher in saturated fat (2.3g per 100g), so I eat them less frequently.
Here are some of my favourite chicken recipes that contain cholesterol-lowering foods like beans, olive oil, nuts and avocados:-
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Here’s a list of cholesterol-lowering foods that you can keep in your kitchen cupboard to give you plenty of options for meals and snacks:-
Breakfast cereals aren’t always the healthiest breakfast choice, but they’re fine to include in a low cholesterol diet as long as you choose the right ones. There are two things to check on the back of your cereal box to see whether it’s cholesterol-friendly:-
I made an exciting discovery a few weeks ago while doing my weekly online grocery shop. I found a cheese that’s low in saturated fat (so won’t raise your cholesterol levels), high in protein and 100% natural. The only ingredient in it is unpasteurised British cow’s milk (plus some salt), so it’s also a great source of calcium.