Foods to Lower Cholesterol

Part 3 of our Cholesterol Month for October already!  If you missed any of our others including Know Your Numbers and Exercise, you can view them here

This week we go shopping for healthy foods.  Healthy eating can make a huge difference to your cholesterol levels and your heart health, whether your cholesterol has crept up over the years or you have a genetic condition. It will improve your health in other ways too, helping to lower your blood pressure, prevent diabetes and maintain a healthy weight.

What makes up a heart-healthy diet?

Eat lots of fruits, vegetables and plant-based foods

Vegetables, pulses (such as peas, beans and lentils), fruits, nuts, seeds and wholegrains are full of nutrients and good for your cholesterol and your heart. 

Eat a variety of healthy sources of protein such as peas, beans, lentils, fish, nuts, chicken and lean red meat. These foods are high in protein and nutrients but low in saturated fat. 

Eat some low-fat dairy products or fortified dairy alternatives  

Dairy foods contain calcium which is essential for good health. Choose low fat options to avoid saturated fat. When choosing dairy alternatives, go for unsweetened, calcium-fortified varieties.

Swap saturated fats for heart-healthy fats

Choose vegetable-based spreads and oils instead of butter, lard, ghee, coconut and palm oil to cut down on saturated fat. 

Include starchy foods which are high in fibre

Choose whole grain options such as wholemeal bread, brown rice, wholemeal pasta or wholegrain breakfast cereals.

Chocolate?

There is still a lot of debate as to dark chocolate’s health benefits, it has gained a reputation for being a healthy option because cocoa beans contain plant chemicals called flavonoids, which are being investigated for their heart health benefits. Although it’s not a health food, you can still enjoy dark chocolate and other types of chocolate as part of a healthy diet. The trick is to eat chocolate in moderation, perhaps a couple of squares, rather than a whole bar….I’m going to find that one tricky!

Next week is our last in our series on Cholesterol Month and I’m pleased to let you know that we’ll have some tasty cholesterol-lowering recipes for you to try! In the meantime, why not check out our latest Brasserie Restaurant menu for some healthier food choices available.

See you next week and see you at the Club soon,