Faced with raised cholesterol, a low fat, low cholesterol diet should be adopted. Your aim is to decrease your cardiovascular risks.
- For some people, a low fat, low cholesterol diet will be enough, but for others, medication might be necessary.
- Following a low fat, low cholesterol diet can lower the level of total cholesterol by 10 to 15% and LDL (bad) Cholesterol and by 15 to 20%.
- Cardiovascular risks are related to LDL levels (bad cholesterol).
- Exercise plays and important part in reducing cardiovascular risk factors.
Eat more vegetables
Increase your vegetable intake. They are rich in vitamins, fibre, and anti-oxidants
The Department of Health recommends everyone should eat 5 portions of fresh vegetables and fruit per day.
Vegetables rich in antioxidants
- Antioxidants are protective effect against cardiovascular diseases.
- Antioxidants include Vitamin C, Vitamin E, carotene, Selenium, polyphenols and flavonoids (tea, grape, lemon...)
- Cabbage, sweet pepper, fennel, spinach, radish, tomato, carrot...
Vegetables rich in fibre
- Fibre limits the intestinal absorption of cholesterol.
- Foods include; Corn, leeks, cabbages, peas, celery, fennel, carrot, French beans
- Other foods such as wholegrain foods, flours, breads and cereals also have the same effect
Eat less meat
Choose leaner cuts of meat and eat more fish and chicken
Limit red meat consumption to 2 times per week
Wholemeal Pasta, rice and bread and lentils, beans....
Eat fish regularly
- Choose oily fish it is rich in Omega 3 and unsaturated fats. It helps to lower LDL (bad) cholesterol and increase the HDL (good) cholesterol
Avoid sweetened and alcoholic products
Sugary and alcoholic foods increase the triglyceride levels in the blood. Triglycerides are fatty acids found in foods, and contribute to cardiovascular disease.
El régimen anticolesterol
Ernährungsempfehlungen bei erhöhtem Cholesterinspiegel