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Cholesterol Awareness month

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When we consume too much saturated fat in our diet our cholesterol levels increase as a result this can have a knock-on affect on our health and lead to a possible heart attack or stroke.

By making small changes to our lifestyle including diet and exercise we can reduce our risk of developing lifestyle diseases.

Some of the cholesterol comes from the foods we eat typically animal based products. We want to reduce our saturated fat intake and include unsaturated fats in moderation in order to lower our cholesterol and improve our heart health.

Following a Mediterranean diet can benefit our health incorporating plenty of fruit and vegetables, nuts, beans, cereals, wholegrains, unsaturated fats such as olive oil and fish and low intakes of meat and dairy.

Making simple changes can help reduce your cholesterol and improve your lifestyle:
STOP SMOKING
REDUCING ALCOHOL CONSUMPTION
MODIFIYING YOUR DIET
BEING MORE ACTIVE

INCLUDE
Monounsaturated fats found in avocado, olive oil, rapeseed oil, almonds, cashews, hazelnuts, pistachios and spreads made from these nuts.
Polyunsaturated fats found in oily fish (omega 3), corn, sesame, sunflower and soya oil, flaxseeds, pine nuts, sesame and sunflower seeds and walnuts.

REDUCE
Saturated fats found in processed meats such as burgers, fatty meats, lard, butter, suet, coconut oil, ghee, cream and hard cheese e.g. cheddar.
Trans fats found in fried foods, takeaways, biscuits, cakes and pastries and hard margarines.

Contact One You Hounslow to help you eat well, move more, drink less and stop smoking. Sign up to our free Cook and Eat course to help you learn how to cook healthy food and improve your diet!

Written by

Gopika Chandratheva
Nutritionist

Healthy diet