Superfoods to lower cholesterol
If you're concerned about your cholesterol levels, follow our nutrition tips to help get your cholesterol levels down.
Use modest amounts of poly-unsaturated fats
Sunflower, safflower and, best of all, rapeseed oils also help reduce LDL cholesterol, but they lower the levels of protective HDL. Rapeseed, however, has the least effect on HDL.
Have much more of the omega 3 fats
These help to prevent blood clotting and are highly protective against heart and arterial disease. They occur in all oily fish like salmon (pictured), sardines, herrings, mackerel, kippers, trout, anchovies and fresh tuna.
Get your daily oats
Although the Scots have the highest level of heart disease in the UK, the food most commonly associated with Scotland is one of the best things to eat to help control cholesterol. The soluble fibre in oats makes porridge a daily must both for both prevention and treatment of raised cholesterol. Don't add salt or cream, but make it with half milk and half water. It's the cheapest and healthiest of all the breakfast cereals. Also add oats to soups, stews, casserole as well as home-made biscuits and bread. Another traditional Scottish dish is herrings rolled in oats, a double whammy against high cholesterol.
Eat much more of all the wholegrain cereals
Wholemeal bread and pasta brown rice, barley, couscous, buckwheat and rye are all excellent sources of fibre, which help control cholesterol levels.
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Eddie Thackray, about 1 year
I heard your talk on the Mike Mendosa show of Talksport Radio and I am looking forward to your appearing with Keith Harper next weekend. It is a breath of fresh air to hear your advce, as here in South Africa it is a scarce commodity. Keep up the good work and more power to your elbow. Eddie Thackray
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