Reducing bad cholesterol (LDL)
To help reduce your bad cholesterol (LDL), try to fit as many of these foods as possible into your daily diet:-
- Rolled oats – 2/3 of a cup
- Ground flaxseeds – 1 or 2 tbsp
- Other seeds – 1 or 2 tbsp
- Apples – 1 or 2
- Beans or chickpeas – 1/2 a cup
- Almonds/Walnuts – 12 nuts
- Soya products – 1 or 2 servings
- Garlic – 1 clove
- Plant sterols or stanols – 2 grams
Here are some easy ways to include them in your meals and snacks:-
- Snack on oatcakes with toppings.
- Add ground flaxseeds to pancakes, curries and houmous.
- Sprinkle toasted seeds on salads and vegetables.
- Snack on houmous or roasted chickpeas.
- Spread almond butter on toast or eat with apple slices.
- Eat soya yoghurt with muesli or berries.
- Add garlic to houmous, curries or stir fries.
- Eat a Benecol/Pro Activ yoghurt drink with your main meal.
Reducing saturated fats
Reducing the amount of saturated fats in your diet will also help to lower your cholesterol. Here are some suggestions for some simple swaps to make:-
- Cook with olive oil instead of butter.
- Replace fatty meats with lean meats, e.g. chicken & fish.
- Grill foods instead of frying them.
- Choose semi-skimmed instead of whole milk.
- Eat back bacon instead of streaky bacon.
- Boil or poach eggs instead of frying.
- Choose filo pastry instead of shortcrust or puff pastry.
- Eat fat free natural yoghurt instead of full fat.
- Use olive oil based salad dressings instead of mayonnaise.