4 tips for a cholesterol lowering diet

People often don’t think about cholesterol levels until there is cause to wonder, such as after a blood test check-up. While genetics can influence cholesterol levels to a degree, the foods we eat also play a part.

One of the main ways diet can help lower cholesterol is by reducing LDL (low-density lipoprotein) cholesterol – known as the ‘bad’ cholesterol and associated with increased risk of atherosclerosis and heart disease.

To combat and lower LDL cholesterol, there are some simple but significant improvements you can make to your diet, including the below.

2. Include a couple of serves of oily fish during the week

Eating a serve of oily fish two to three times per week is a long-standing recommendation to promote overall cardiovascular health. Oily fish is a great source of omega-3 fatty acids, which have been shown to reduce triglycerides and LDL cholesterol levels. Examples of oily fish include salmon, tuna, trout, herring, sardines and mackerel. Our bodies cannot synthesise omega-3s, meaning they must be obtained from our diet. Easy ways to include a serve of oily fish in your week are to:

• Add a can of tuna to salads, sandwiches or wraps
• Replace grilled chicken with grilled salmon
• Try an oven tuna pasta bake with vegetables.

3. Choose food products fortified with sterols and stanols

Sterols and stanols are cholesterol-like substances that occur naturally in plant-based food. Research has shown that when eaten in adequate amounts (2–3g per day), plant sterols reduce LDL cholesterol in the body by competing with LDL cholesterol for absorption. In fact, studies have shown that consistently consuming 2g of plant sterols per day can help lower LDL cholesterol by 10 per cent.^3,4 Sterols and stanols are found naturally in vegetables, or in higher amounts in fortified products including:

• Margarine
• Cereals
• Breads
• Milks.