Foods that reduce cholesterol

Lowers LDL (bad cholesterol)

Benecol drinks - contain plant sterols:  

Oats, Chia seeds, flaxseeds and soluble fruit and veg (listed below) - Soluble fibre,  prevents absorptoin of cholesterol,

Whole grains - fibre, heart protecting phytonutrients and antioxidants

Green tea- contains catechins

Kale - Bile sequestrants

Lecithin Granules - polyunsaturated fats

 

Increase HDL (good cholesterol)

Certian fish (tuna, salmon), Peanuts, mushrooms, green peas, sunflower seeds, avocado, tomatoes - all contain niacin

nuts, olive oil (with bread, not to cook with) contain polyunsaturated fats

fish (2-3 times a week), chia seeds, contain omega 3


Protect arteries from Damage

Berries, kale, brocolli, spinach, grapes, sweet potato high in antioxidants eg



Prevent blood clots

Herbs and spices such as cayenne, cinnamon, cloves, coriander. 


Fruit (soluble fiber)

Apples

Pears (pectins)

Bananas

Berries (pectins)

Grapes (pectins, especially red ones)

Citrus fruits


Vegtables (soluble fiber) 

Sweet potato

Aubergines

Brocolli

Legumes (lentils, beans)



Avoid

Coffee

Alcohol

Salts

Sugars

Saturated fats

Calorie surplus


Make sure to

Exercise (enough to cause a calorie deficit)

Eat sources of potassium and magnesium (Above)

Lose weight

Reduce salt intake

Drink alcohol in moderation