I think Nicole has summed has summed up ‘good’ and ‘bad’ cholesterol beautifully! Just to add to both Nicole's and Chris's comments - lifestyle can definitely play an important role in regulating your bodys levels of ‘good’ and ‘bad’ cholesterol.
- Reducing your fat intake (particularly the bad fats known as saturated fat) will assist with lowering the'bad' cholesterol levels:
* Swap to low fat dairy products (such as milk, yoghurt, cheese, etc)
* As cheese is quite high in cholesterol, limit to 1-2 times a week'
* Trim all visible fat off your meat and remove the skin on chicken
* Choose lean meat varieties (NOT devon, sausages, frankfurts, salami, liverwurst etc)
* Limit takeaway to 1-2 times a week
* Swap butter for margarine
* Limit the consumption of processed foods, such as biscuits, pastries, pies, sausage rolls, chips/crisps, chocolate etc
- Increasing ‘good fats’ (polyunsaturated and monounsaturated fats) will help increase your ‘good’ cholesterol levels:
* Enjoy fish, particularly oily fish such as salmon, tuna, mackeral, sardines etc which are high in good fats at least 2 times a week (alternatively fish oil tablets can be taken - you need 3000mg everyday to get the benefits, which is normally around 3x 1000mg capsules)
* Use olive oil or canola oil in cooking instead of vegetable oils or butter
* Try a handful of nuts as a snack instead of crisps etc
* Look for a breakfast cereal with flaxseed/linseed
- Increasing your fibre intake (fibre competes with cholesterol for digestion) will assist with lowering your Total Cholesterol:
* Enjoy 2 serves of fruit everyday (1 serve = 1 apple,1 banana, 1 orange,1 pear, 2 kiwifruit
* Enjoy at least 5 serves of vegetables everyday (1 serve = 1 potato, 1/2 cup cooked
vegetables, 1 cup salad etc)
* Swap to wholegrain or wholemeal breads, cereals and pastas where possible
* Enjoy Oats/Porridge in these colder months (full of beta-glucan which helps reduce
- As Chris mentioned, Increasing your physical activity (exercise) will help increase the ‘good’ cholesterol
For more information on ways to reduce your cholesterol it may be worthwhile seeing an Accredited Practicing Dietitian. Good luck!
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