Healty eating tips to lower cholesterol

To lower high cholesterol or LDL cholesterol, changing some foods that balanced diet that is low in saturated fats and trans-fats.
It’s important to replace foods that contain unhealthy saturated and trans-fats with foods that contain polyunsaturated and monounsaturated fats.
Foods high in polyunsaturated fats include margarine spreads and oils such as sunflower, soybean and safflower; oily fish and some nuts and seeds. Foods high in monounsaturated fats include margarine spreads and oils such as olive, canola and peanut; avocados and some nuts.


Read this tips to help you manage cholesterol :

– Use spreads and margarines made from canola, sunflower or olive oil and dairy blends that have earned the Heart Foundation tick, instead of butter
– Use a variety of oild for cooking – some good choices include canola, sunflower, soybean, olive, sesame and peanut oils.
– Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive, sesame and penaut oils.
– Choose reduced-fat, low-fat or no-fat milk, yoghurt, custard and desserts or calcium added non-dairy food and drinks. Limit ice cream to no more than three times a week.
– Have two to three serves of oily fish every week. The fish may be fresh, frozen or canned.
– Select lean meat (meat trimmed of fat, and poultry without skin)
– Limit processed meats including sausages and deli meats such as salami
– Snack on plain, unsalted nuts and fresh fruit
– Eat plenty of vegetables
– Choose wholegrain breads, cereal, pasta, rice and noodles
– Limit salty, fatty and sugary snack foods, such as crisps, cakes, pastries, biscuits, lollies and chocolate to once a week.
– Limit foods such as liver, kidneys and pate
– Include two or three serves of plant-sterol-enriched foods every day
– Include up to six eggs every week.

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Consuming foods low in refined carbohydrates and high in dietary fibre, particularly soluble fibre, can also reduce the amount of LDL cholesterol in your blood. These foods include fruits, legumes and cereals.

Source :- Better Health Channel