Your healthy cholesterol

Maintaining a healthy cholesterol is best done by improving your eating out habits as well as adding some simple wholefood supplements to your 'keep fit regime'.

If you have a higher cholesterol reading than you did last year and it has not improved then you will have to start counting how often you eat cake/lunch out and drink milky coffees. Most restaurants and cafes use refined sugars, salt, flours and oils in freshly baked goods and foods which all contribute to an escalating cholesterol reading.

Make some simple swaps when eating out:

  • Cake - share a slice or opt for a reduced sugar and dairy cake that is whole grain; bran muffins, polenta cake or carrot cake all with no icing.
  • Latte' and cappuccino - swap for filter coffee, black with milk on the side; opt for a small coffee not a grande! 

Restaurants 

  • Choose Vietnamese or Thai restaurants; opt for vegetable dishes on the menu
  • Grilled fish with vegetables or steak and salad
  • A simple seasonal soup (no bread and butter - save the treat for the weekends)

Supplements 

  • Flaxseed Oil - alpha linoleic acid used safely alongside cholesterol-lowering medication
  • Probiotic Lactobacillus Plantarum CECT 7529 and Lactobacillus Plantarum CECT 7528, which has been comprehensively tested in a gold standard clinical trial on 60 patients and supports this research, indicating an average decrease in total cholesterol of 14% (0.9mmol/L) after just 3 months of supplementation, compared to placebo.

Foods to help lower Cholesterol 

  • Mornflake - oat bran for breakfast and healthy flapjacks 
  • Wholegrains 
  • Omega 3 fatty acids 

Activities to help lower Cholesterol 

  • Exercise
  • Get moving and walking 3 x per week for 1 hour at a time

Keep Well

Candice 

Nutritionist Resource is not responsible for the articles published by members. The views expressed are those of the member who wrote the article.

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