High cholesterol (especially LDL) raises the risk of blocked arteries. Changes in diet can reduce this risk considerably.
The main approaches we use at our diet clinic for people with high cholesterol:
- We limit saturated and trans fats. We reduce sources such as red meat, offal, butter, cream and full-fat dairy and replace them with healthy fats such as olive oil, avocado and walnuts.
- We increase fiber. Soluble fiber in particular (oats, barley, apples, dried legumes) is effective in lowering LDL cholesterol. The aim is at least 25-30 grams of fiber a day.
- We introduce foods containing plant sterols. We recommend, in controlled amounts, foods rich in plant sterols that help lower LDL (for example almonds, hazelnuts, walnuts and sesame).
- We provide omega-3 support. Eating fish twice a week, or taking a supplement if needed, helps lower triglyceride levels.
- We limit refined carbohydrates, steering towards whole grains and complex carbohydrates instead of sugary foods and white flour.
- We support this with weight management and physical activity.
A diet for high cholesterol is not just “eating fat-free”; it is an approach that brings together the type of fat, the quality of carbohydrates, fiber intake and overall lifestyle.
