About Cholesterol:
More than two in five (42%) Australian adults live with high cholesterol. Generally, total cholesterol levels should be 5mmol/L or less for healthy adults or 4mmol/L or less for those at high risk.
High cholesterol can increase the risk of heart attack, stroke, and narrowing of the arteries.
Diet can play a role in improving and preventing high cholesterol levels.
There are two main types of cholesterol: 1. Low-density lipoprotein (LDL) – aka ‘bad’ cholesterol can cause build-up in the arteries. 2. High-density lipoprotein (HDL) – aka ‘good’ cholesterol that can remove LDL cholesterol from the blood.
How Can I Lower My Cholesterol?
Reduce intake of saturated fats: Regular consumption of saturated fats is linked with high cholesterol. Saturated fats include deep-fried foods, cakes, butter, and processed meats (i.e., bacon and salami).
Increase intake of ‘unsaturated’ or ‘good’ fats: Examples of unsaturated fats include seeds, fish, extra virgin olive oil and avocados.
Increase fibre intake: Soluble fibre can help reduce cholesterol by preventing the reabsorption of cholesterol-containing bile salts from the bowel. Examples include oats, nuts, legumes, and whole grains.
A Day On a Plate
Breakfast – 1/3 cup rolled oats, with 1 cup skim milk and 1 cup frozen or fresh berries.
Snack 1 – 1 medium fruit and one serving of low-fat yoghurt
Lunch – Tuna pasta salad (0.5 cups wholegrain pasta, tinned tuna in Springwater, and 1-2 cups mixed salads such as onions, cucumber, capsicum, olives, tomatoes, and fresh herbs)
Snack 2 – 30g almonds and veggie sticks (i.e., carrot, celery, cucumber) with hummus
Dinner – 100-150g grilled fish, one medium potato, and 1.5 cups mixed vegetables (i.e., broccolini, carrot, cauliflower)
About The Author
Nancy Brown is an accredited dietician who works out of the Optimum Health Solutions Tasmanian Clinics.
