Foods to have and avoid:

Have

High fibre foods:

Fruit, vegetables and whole grains are high in fibre and antioxidants which is vital to a healthy low cholesterol diet. 

  • Apples, berries, grapes, citrus fruits (like lemon, lime, grapefruit and oranges).

  • Eggplants/ aubergines, carrots, sweet potatoes, brussels sprouts and potatoes.

  • Nuts and Seeds - Try chia seeds, flax seeds, pumpkin seeds, dried coconut, almonds, pine nuts, pistachios, sesame seeds, sunflower seeds, and chestnuts.

This will help block cholesterol from being absorbed in your small intestine.

  • Pulses and beans - try black bean, soy/edamame beans, kidney beans, garbanzo beans, chickpeas and lentils.

Studies show that 1 cup of any bean (including canned varieties and garden peas) have been proven to lower cholesterol levels!

  • Whole grains - Oats, quinoa, barley, oat bran and whole wheat.

Oats contain beta-glucan, a type of fibre which lowers cholesterol by absorbing water in your gIastrointestinal tract and disposing of excess saturated fat.

Products with added Plant sterols and stanols:

Plant sterols  and stanols can be found in small amounts and exist in many grains, vegetables and fruits.

  •  Look for light spreads like Benecol and Flora.Practiv. They have added plant sterols and stanols that lower cholesterol.

Meat:

  • Lean meat. Stick to skinless poultry, chicken and turkey

  • If you have to eat other meats, choose lean cuts of meat, like 5% fat mince beef, pork tenderloin and beef round and beef fillet steak.

Look for product labels with at least 92% less fat. 

  • Consider meat-free alternatives (There are lots of brands around now, like Plant Pioneers, Quorn and Linda McCartney)

Omega-3-rich foods

  • Fatty fish including salmon, mackerel, trout, tuna, and sardines

  • Omega-3 fatty acids also exist in walnuts and ground flaxseed.

Avoid

Fatty and processed meat:​

  • ​Fatty cuts of beef, lamb and pork

  • Poultry with skin

  • Fatty meat and processed meat products such as sausages

  • Bacon

  • Cured meats like salami, chorizo and pancetta

Dairy:

  • Full fat dairy foods such as milk, cheese, yogurt, cream, crème fraîche and sour cream.

  • Products made from whole milk like milkshakes, ice cream, whole milk chocolate and whole milk chocolate spreads.

  • Animal fats, such as butter, ghee, margarines and spreads made from animal fats, lard, suet and dripping.

If you are finding it hard to not use cheese in this recipe, instead of giving up, try adding Eatlean protein cheese or less fat cheddar cheese (You can now get cheddar with 50% less fat!)

"Bad" Oils:

  • Saturated vegetable oils, such as coconut oil, palm oil, and palm kernel oil.

Bakery products and pastries:

  • Products with trans fats like bakery food, cookies, cakes and donuts.

  • Pastries, like pies, quiches, sausage rolls and croissants

Processed food:

  • Crisps 

  • Deep fried foods

From experience I know it's hard to switch from a high saturated fat diet to having little or no saturated fat at all. It's a habit and the taste or texture that you are used to eating. It may not happen overnight for you but try reducing your intake and replace your usual high saturated fat products, like cheese, for less fat options.

 

Keep trying to cut down and choose healthier options until you can live without these foods. 

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