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10 tips to lower your cholesterol

10 tips to lower your cholesterol

Not sure where to start? Here are some easy ways to lower your cholesterol.

  1. If you're overweight, getting down to an appropriate weight for your height is probably your first priority.  So your diet must contain less kilojoules (or calories if you prefer) than you are currently eating.
  2. Start reading labels.  Lower your fat intake – especially saturated fats.  Choose foods with lower fat and lower sugars, and compare like products to find the best one for you.  It will take you longer to get around the supermarket for a while, but once you've found the products for you, you can stick with them.

  3. Fill up on vegetables and those "good for you" carbohydrates.  Think wholegrain breads and cereals; rice and pasta; and oats and cereals without added sugars.

  4. Include fruit in your diet – try for two or more serves daily.

  5. Eat a few nuts (almonds or walnuts) every day as they've been shown to improve your cholesterol profile.

  6. Trim all excess fat from meats, and use low fat cooking methods.  For example grill or bake rather than fry.

  7. Include fish in your diet: it's low in fat but don't spoil it by deep frying!

  8. Include high fibre beans in your diet: have baked beans on toast (wholegrain of course) or add cannelini and other beans to casseroles and soups.

  9. Limit, but don't eliminate, foods high in cholesterol.

  10. Enjoy a glass of red wine with your evening meal!  Moderate drinking is associated with an improved cholesterol profile, and the non-alcoholic constituents of red wine may have further positive effects.  (But don't overdo the alcohol – an excess is bad for your cholesterol level).




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