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High cholesterol: Nutritionist reveals top prevention tips
“If you have high cholesterol, it’s important to choose food items that are low in saturated and trans fats,” said Dr Allison.
Instead of foods that are going to increase levels of “bad” cholesterol in the blood, the focus should be on “soluble fibre” and “polyunsaturated fats”.
One of the best breakfasts to have is oatmeal, Dr Allison confirmed as it’s “high in soluble fibre, which can help lower cholesterol levels”.
Dr Allison recommended: “Try adding some fresh fruit, nuts or cinnamon for extra flavour.”
Another strong contender for the breakfast bar is eggs but, Dr Allison cautioned: “Just be sure to limit your intake to one or two a day.”
The former head of performance nutrition at Arsenal Football Club added: “And consider using egg whites instead of whole eggs.”
For those wanting more of a lighter alternative, Dr Allison is a fan of Greek yoghurt.
“Greek yoghurt is high in protein and lower in fat than regular yoghurt, hypertension and natural medicine ” he said.
“Choose plain or low-fat varieties and add fresh fruit and honey for sweetness.”
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If you want something to grab and go, then opt for whole grain toast, said Dr Allison.
“Choose whole grain bread over white bread; it’s higher in fibre and can help keep you feeling full,” Dr Allison said.
If you do have more time, however, there’s no harm in topping the wholegrain slice of bread with avocados, almond butter, or low-fat cream cheese.
Then there’s the smoothie option that Dr Allison also suggested, which is a “great way to get a variety of nutrients in one meal”.
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He advised: “Use a base of non-fat milk or yoghurt and add fresh or frozen fruit, spinach and chia seeds for added fibre and protein.”
In addition to a healthy diet, one of the critical ways to lower your cholesterol levels is to exercise.
Follow NHS guidelines by committing to exercise for at least 150 minutes each week.
Dr Richard Allison is a dietitian and nutritionist at Herbalife Nutrition.
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