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The Health Centre

How to Lower Your Cholesterol

 

Healthy eating can do wonders for your cholesterol levels.

 

The healthy eating messages below are from the brochure called: Enjoy Healthy Eating: a guide to keeping your blood cholesterol in check.

 

  • Use margarine spreads instead of butter or dairy blends.

  • Use a variety of oils for cooking – some suitable choices include canola, sunflower, soybean, olive and peanut oils.

  • Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean and olive oils.

  • Choose low or reduced fat milk and yoghurt or ‘added calcium’ soy beverages. Try to limit cheese and ice-cream to twice a week.

  • Lower your expectations and you will suffer less disappointment. Try seeing everything as already perfect and accept things as they are, then you can strive less and relax more.

  • Have fish (any type of fresh or canned) at least twice a week.

  • Select lean meat (meat trimmed of fat and chicken without skin).

  • Try to limit fatty meats including sausages and delicatessen meats such as salami.

  • Snack on plain, unsalted nuts and fresh fruit.

  • Incorporate dried peas (e.g. split peas), dried beans (e.g. haricot beans, kidney beans), canned beans (e.g. baked beans, three bean mix) or lentils into two meals a week.

  • Make vegetables and grain-based foods such as breakfast cereals, bread, pasta, noodles and rice the major part of each meal.

  • Try to limit take-away foods to once a week. Take-away foods include pastries, pies, pizza, hamburgers and creamy pasta dishes.

  • Try to limit snack foods such as potato crisps and corn crisps to once a week.

  • Try to limit cakes, pastries and chocolate or creamy biscuits to once a week.

Source:   Australian National Heart Foundation

 
 
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