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and can help manage cholesterol levels too – it’s full of healthy fats (olive oil, nuts, seeds, oily fi sh), vegetables, fruits, pulses, wholegrains and wholegrain cereal products. It also contains moderate amounts of white meat and low fat dairy foods. Red meat is eaten less often.
19 wrz 2024 · Olives are a great source of monounsaturated fat, which may help to reduce your risk of heart disease, says Michalczyk. That’s because monounsaturated fats help lower harmful LDL cholesterol that can block your arteries, which can potentially lead to a heart attack or stroke.
If the Nutrition Label shows no cholesterol, the food is heart healthy. Fact: Many “no cholesterol” or even “low-fat” foods are high in other types of “bad” fats, such as saturated and trans fats. Be sure to check the food label for saturated fat, trans fat, and total calories.
Focus on foods low in saturated and trans fats such as: • A variety of fruits and vegetables. • A variety of whole grain foods such as whole-grain bread, cereal, pasta and brown rice. At least half of the servings should be whole grains.
YOUR AT A GLANCE GUIDE TO HEALTHY EATING. Dietary advice to help lower your cholesterol (and triglycerides*) and help keep your heart healthy. FOOD GROUP. KEY MESSAGES. more portions everyday. Choose a wide variety. Eat more wholegrains and high fibre versions. portions of fish per week, one o. BEST CHOICE. sh, frozen, dried, canned fruit and.
healthy foods. If you are ready to make a change, you can use the information on the following pages to increase your Yes answers. 1. I choose foods higher in unsaturated fats like olive oil, nuts, seeds, or avocados. Yes No 2. I limit foods higher in saturated fat like processed meat, coconut oil, cream, or butter. Yes No 3.
Cutting back on saturated fat (found in meat and dairy products) and trans fat (partially hydrogenated oils) can reduce cholesterol by 5% to 10%. Here are steps for using your diet to lower cholesterol. Stick with unsaturated fats and avoid saturated and trans fats. Get more soluble fiber.
