Cholesterol Tips
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| Food |
Lifestyle |
| Oatmeal, oat bran and high fibre foods |
- These contain soluble fibre that reduces LDL (low density lipoprotein) levels.
- Five to ten grams or more, of soluble fibre daily helps to reduce cholesterol.
|
Loose excess kilograms |
Consider your challenges in weight loss, eg:
- Food – eating habits and daily routine
- Physical Activity – daily routine.
- Make small changes, stick to them, and gradually add another change.
|
| Omega-3 fatty acids and fish |
- Fish is heart healthy because it has high levels of Omega-3 fatty acids.
- Omega-3 reduces blood pressure and the risk of developing blood clots.
- Bake or grill the fish.
|
Eat Heart-Healthy foods |
- Healthier fats eg olive or canola oil
- Eliminate fast food fats from your diet
- Eat food rich in Omega-3 fatty acid
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| Almonds, Walnuts and other nuts |
- Nuts are rich in polyunsaturated fatty acids, but are high in calories.
- Nuts are high in calories, a handful will do; and make sure the nuts you eat aren't salted or coated with sugar.
- Walnuts also help keep blood vessels healthy.
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Daily exercise |
- Moderate physical activity helps raise HDL Cholesterol.
- 30-60 minutes a day
|
| Olive Oil |
- Olive oil can leave your good HDL cholesterol untouched and use its potent mix of antioxidants that can lower the bad LDL cholesterol.
- 23grams a day / 2 tablespoons is recommended to get the healthy-heart benefits.
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