Most of us have grown up with a hearty diet of “rys, vleis en aartappels”. Delicious of course, but not the best option when your cholesterol levels are too high.
Here are a few things you can do to decrease your cholesterol level:
- Adopt winning choices: The Mediterranean diet, well known to contain fish, lean meats, vegetables, fruits, nuts and lower fat milk products, is very effective in improving cholesterol levels.
- Manage your fat intake: Limit your intake of trans fat, saturated fat and dietary cholesterol. Trans fat can be found in commercially prepared products containing vegetable oils and butter for ex fried foods and baked goods. Saturated fats are mostly found in animal products – fatty meats and egg yolks for example. Choose unsaturated fat. Unsaturated fat helps control the level of cholesterol. Examples are nuts, avocado and margarine. Eat in moderation if you want to control your weight. The polysaturated fats (omega-3) is known to be good for your heart. The best examples are fatty fish, canola oil and walnuts.
- Eat more fiber: Fiber is only found in foods of vegetable origin like wholegrain, fruits and vegetables. Soluble fiber helps to reduce cholesterol. This can be found in things like bran, barley, oatmeal and pectin rich fruits like apples, oranges, pears and strawberries.