High cholesterol is a common problem for parents in Ireland but if you, or a loved one, suffer from high cholesterol, don’t panic. Lowering cholesterol levels is simple once you follow the right steps.
Here are simple tips that will not only lower your cholesterol but will improve your overall health.
- Get down to a healthy weight - being overweight means your heart has to work harder to pump blood around the body.
- Reduce your intake of saturated fat from foods such as butter, lard, pies, pastries, cakes, biscuits and puddings. Saturated fats can raise your LDL (bad) cholesterol.
- Aim to keep salt intake to less than 6g a day. Salt can make the risks associated with high cholesterol worse.
- Do regular physical activity. At least 30 minutes moderate intensity activity 5 days a week is recommended for adults.
- Eat oily fish twice a week.
- Eat more fruit and vegetables.
- Eat more fiber such as wholegrain cereals and breads, and brown rice and pasta.
- Use low-fat healthy ways of cooking, like grilling or oven-baking, instead of frying.
- Drink alcohol responsibly and in moderation.
- Ask your doctor for advice about quitting smoking.
- Try reducing your portion sizes, try eating from a smaller plate.
- Don’t skip meals, remember eating three healthy balanced meals is better than cutting meals altogether.
- Incorporate 1.5–2.4g of plant sterols into a healthy balanced diet and active lifestyle (that is 2-3 glasses of Avonmore Heart Active Milk with added plant sterols).
These tips should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Always consult your own GP if you are in anyway concerned about your health.
Foods containing added plant sterols are exclusively produced for people with raised cholesterol. These foods may not be nutritionally suitable for pregnant and breast feeding women or children under 5 years old.
Click here to find out what cholesterol actually is.