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  • Q&A with Australian Health Practitioners

    What would a sample menu plan look like for someone trying to manage high cholesterol?

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  • 3


    Specializing in weight reduction, diabetes and cholesterol management, high blood pressure, GIT disorders - including IBS, coeliac disease, food intolerance and food chemical sensitivity, childhood … View Profile

    The menu plan should be low in fat. You would make sure that it is low particularly in saturated fat and higher in your monounsaturated and polyunsaturated fats. You should include more essential oils, walnuts, and oily fish which are all protective for your heart. You also need to look at including many cholesterol busting foods rich in soluble fibre, such as your whole grains, legumes, vegetables, and fruits. Increase your soluble fibre can really help to lower cholesterol.

    Try to exclude foods that are very high in saturated fats, like biscuits, cakes and soft drinks.

  • 4


    The Body Doctor is a boutique nutrition consultancy that tailor designs eating styles that help you achieve your health, weight and fitness goals. We specialise … View Profile

    The big dietary factors that help manipulate and improve cholesterol profile are, having a diet that's low in saturated fat and high in soluble fibre. With that in mind the following are suggestions for a typical western diet:

    Breakfast – this is the easiest meal to try and achieve a reasonable amount of high soluble fibre such as untoasted swiss muesli, rolled oats, a healthy breakfast cereal, that you might even supplement with a little bit of extra All-Bran or psyllium husk on low-fat skimmed milk or a very high fibre, grainy toast.

    Snacking - through the course of the day would be ideally be high soluble fibre fruits such as oranges and apples.

    Lunch – this can range from meals that contain some lean protein and a multigrain bread or lean protein and a salad. The protein should be low is saturated fat ie: for meat should have no visible fat. White meat contains a lot less saturated fats than red meat and fish and seafood have virtually no
    saturated fat and have a lot of omega-3s and would be better choices.

    Dinner - . Any type of starchy carbohydrate in small amounts should be chosen based on fibre content ie: brown rice over white rice. Choose less processed carbohydrate foods like potato or sweet potato and corn over things like pasta. All these foods, being minimally processed, will have a higher soluble fibre count to it. Using a low fat cooking technique, with a nice lean protein type, will ensure you do not have excessive amounts of saturated fat.

  • 3


    Peta Adams


    I am an Accredited Practising Dietitian locally born and working within the Riverina.I have a passion for helping people to achieve their nutrition goals, coaching … View Profile

    Just to add to your already good suggestions Naras,

    Other key foods high in soluble fibre is barley and legumes.

    Ways to include these into your diet would be:

    Barley Cereals such as Goodness Superfoods Protein 1st/Heart1st/Digestive 1st or Barley and Oats Porridge provide double the soluble fibre in oats.

    Barley wrap with tinned salmon, spread of avocado and salad
    Falafel wrap with lots of salad.

    Swap rice for Barley (cooks a little longer but well wirth the swap with double the fibre).
    Include kidney beans, chickpeas in casseroles/soups.
    Easy meal of Baked Bean on 1 slice of soy and linseed toast.

    Edame beans/chicknuts and a handful (20-30) nuts provide fibre, protein and polyunsaturated fats.

  • 4


    Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last … View Profile

    If you have high cholesterol or a history of heart problems, you have a higher risk of heart attack and stroke. You can lower your risk by making this small change - at each meal, choose foods that are healthy for your heart.
    Don’t make a list of foods you “shouldn’t” eat - the focus of most diets. Instead, increase your motivation by choosing a positive perspective. Each time you eat one of these healthier foods, remind yourself – with each bite, you’re lowering your chance of having a heart attack or stroke.
    Recommended Related to Cholesterol Management

    Eat more vegetables, fruits, and whole grains. The dietary fibre in these foods helps lower “bad” LDL cholesterol – one of the main contributors to heart attack and stroke. Put these on your plate with every meal to reach these daily amounts: At least 5 cups of fruits and vegetables and three 30g servings of whole grains a day.
    Eat more legumes (beans), seeds, and nuts. Your weekly target: 4 servings of either nuts, seeds, or legumes such as black beans, garbanzos or lentils.
    Put healthier fats to work for you.
    Cook with oils high in healthy, unsaturated fats (polyunsaturated and monounsaturated fats), such as canola, olive, and peanut oils. These oils are less likely than butter or lard to clog your arteries.
    Use plant  sterols found in fortified margarines, salad dressings, and yogurt. (Check the labels.) These plant compounds help lower “bad” LDL cholesterol.
    Eat fish that are high in omega-3 fatty acids, including tuna, salmon, or sardines. This fat is a powerful defender against heart attack and stroke. Omega-3s seem to lower triglycerides, fight plaque in your arteries, lower blood pressure, and reduce your risk of abnormal heart rhythms.
    Eat lean, unprocessed protein. Make fish and chicken your mainstays. They help lower your chance of a heart attack and stroke, while red meats (beef, pork, and lamb) increase your risk. I suggests you eat at least two 120g servings of fish a week. Tofu and soy protein are also lean sources of protein – and not just for vegetarians anymore.
    Avoid processed meat.
    Feed your body regularly. When you skip a meal, you’re more likely to overeat later. For some people, eating 5 to 6 mini-meals works best to limit calories, help control blood sugars, and regulate metabolism. For others, 3 meals a day works better, since extra meals can trigger overeating. See which approach works for you.
    Maintain a healthy weight. Keep your portions small.

    Breakast: Whole grain cereal and low fat yoghurt
    Morning tea: Fruit
    Lunch: Whole grain sandwish with lean chicken and salad
    Afternoon tea: Fruit or nuts
    Dinner: Piece of fish with salad and veges
    Supper: fruit

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