Eat foods that are low in saturated fats and trans fats. Those fats stimulate the production of bad cholesterol and include butter, lard, palm or coconut oil, full fat dairy and fatty meats.

Trans fats are found in processed foods as they extend shelf life. Look out for hydrogenated fats and oils. Mono-unsaturated and polyunsaturated fats can e used in moderation. Think Mediterranean – olive oil, avocados. Omega 3’s are beneficial too – think salmon, sardines, and walnuts.

Increase your daily fibre intake. The soluble fibre found in oats is particularly effective at lowering bad cholesterol. This also applies to beans (even baked beans), add kidney beans to stews and mince dishes. Be adventurous, try adding lentils and chickpeas to meat dishes to reduce saturated fat and increase good fibre.

Fill up on veggies (4 handfuls per day) and put 2-3 pieces of fruit into each day for good measure. Eat all the good stuff that nature intended for us, exercise a bit and your heart will love you for it!


Article by nutritionist Ginny McArthur

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