If you’ve been told your cholesterol is too high, you might be wondering where to start to lower it. Dietitian Melissa Meier shares seven of the best foods to help bring your numbers down.
Eat to beat cholesterol
Using food to bring your cholesterol level down is achievable:
Plant sterols
These natural compounds help reduce cholesterol absorption. Sterols are found naturally in plants, but manufacturers can add high amounts to cereal, milk and table spreads.
Healthy unsaturated fats
Healthy fats promote the production of ‘good’ cholesterol. Avocado, walnuts, salmon and extra-virgin olive oil are all good sources of healthy fats.
Fibre
Soluble fibre, in particular, helps to remove cholesterol via the digestive system. Eat whole grains (oats, barley, grainy bread), fruits and vegetables with the skin on. Nuts and seeds are high in fibre too.
7 everyday foods that help lower cholesterol
1 Sanitarium Weet-Bix Cholesterol Lowering
Per 2 biscuits: 529kJ (127cal), 3.8g protein, 0.3g sat fat, 21.9g carbs, 1g sugars, 3.5g fibre
2 Avocado
Per ¼ avocado: 345kJ (83cal), 0.7g protein, 8.6g fat, 1.9g sat fat, 0.2g carbs, 1.2g fibre
3 Rolled oats
Per ½ cup: 639kJ (153cal), 5.2g protein, 0.6g sat fat, 22.5g carbs, 0.4g sugars, 4g fibre
4 Black chia seeds
Per 15g serve: 273kJ (65cal), 3.1g protein, 4.6g fat, <1g sat fat, 0.4g carbs, 5.4g fibre
5 Black beans no-drain pouch
Per 100g pouch: 631kJ (151cal), 10.1g protein, 0.3g sat fat, 19g carbs, 9.6g fibre, 283mg sodium
6 Salmon
Per medium (150g) fillet: 1295kJ (310cal), 32.3g protein, 20.1g fat, 4.1g sat fat, 0g carbs
7 Sweetcorn
Per medium cob: 704kJ (168cal), 7g protein, 0.4g sat fat, 22.8g carbs, 9.1g fibre
www.healthyfood.com
