Making Healthier Food Choices for your Cholesterol

If you have high cholesterol, a good diet can help reduce levels in the body. To help you do this, we have provided the food replacements table below that you can use to improve your usual diet. By eating foods with more fiber, less saturated fat and trans fat, and a higher proportion of unsaturated fatty acids that reduce LDL levels, and raise HDL levels, you can develop a good diet to improve your lipid profile and protect your heart health.

Healthy replacements for those with high cholesterol

Foods	Healthy replacements	Benefits
Breakfast cereals	Oatmeal	More fiber and unsaturated fats
Beef fat	Oily fish (sardines, trout, salmon)	Less saturated fat and cholesterol, and loads of unsaturated fats
Mayonnaise	Mashed avocado	No cholesterol, more unsaturated fat, and more fiber
Commercial Snacks	Nuts (walnuts, pecans, almonds)	More fiber, more unsaturated fats and 0% trans fats
Sausages	Turkey breast or ham	Less cholesterol and saturated fat
Croissant	Whole wheat bread with jam	Less total fat and more fiber
Liquid cream	Plain yogurt	Less cholesterol and less total fat

 

With these replacements used as part of the normal diet, you can improve the quality of your meals and help reduce your blood cholesterol.

Get your family adopts healthy eating habits

Are you the one responsible for grocery shopping and/or of cooking? You have the power to leverage that crucial role to improve your family health and yours too. Get your family avoids or at least limit the intake of fried, processed and sugary foods. Alternatively, replace these with fruits and veggies, low-fat dairy, whole grains and lean meats. By opting for these foods on a daily basis in your home menus, you will help every member keeps good weight, normal blood pressure, sugar and cholesterol levels.
Remember that the key is to choose foods with more fiber, less saturated fat, and more unsaturated fatty acids and above all, with the lowest proportion of trans fats.