Cholesterol Reduction Eating & Lifestyle Plan

• Eat plenty of vegetables (raw and cooked), fruits and whole, unprocessed grains and legumes. Fiber helps the excretion of cholesterol through the bowel.

• Reduce consumption of saturated fat such as red meat, pork, cream, cheeses, ice cream, high fat milk, butter.

• Increase fish, preferably at least 4 times per week. Fresh home cooked fish (baked or grilled) or tinned sardines are good options.

• Replace lost protein (through reduction of animal products) with tofu, tempeh, fish and eggs. If vegetarian consider protein combining, to ensure you are consuming from a wide variety of protein sources.

• Avoid all fried and processed foods. Processed foods are often high in trans fats, which have been shown to raise triglyceride levels. Margarine and vegetable oil is also high in trans fats and are best avoided.

• Reduce caffeine consumption. No more than one cup per day.

• Ensure you drink 2 litres of filtered water daily.

• If you are a smoker do your best to stop.

• Begin a stress management plan. Preliminary research shows that stress can raise lipid levels in some people. Find something that works for you; some examples are meditation, breathing exercises, gardening, being creative or gentle exercise.

• Exercise for 30 minutes 5-6 times a week. A brisk walk is ideal.

• Embark on a weight loss plan if necessary, a 10% reduction in body weight has been shown to lower cholesterol levels.

• Add 1 heaped tablespoon of psyllium or ½ tablespoon psyllium & ½ tablespoon flaxseed meal to your breakfast.

Follow this plan for three months with the approval of your doctor.  Diet change can reduce the need for medication, or reduce the dosage of the medication required, but this depends on each individual case.  In saying that, I have never had a client in clinical practice that has not experienced a cholesterol reduction after diet change.  Good Luck!


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