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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
How can I lower cholesterol with diet?
During a routine Wellness check at work, I discovered that I have high cholesterol levels. Having seen my doctor, he is happy for me to try and tackle this with diet and exercise initially and to then be re-tested to see how that has affected the readings. If no significant drop is noticed then I need to take Statins medication. I wonder if anyone has experience of being in a similar situation and, if so, have they any tips?
A.
Our expert says...
Almonds 30g (a handful or about 23 whole almonds).
Soluble fibre 20g (you?d need to eat ALL of these foods to get it: a grapefruit, a big bowl of porridge with prunes, an apple and a pear, some baked beans, a baked sweet potato and a serving of broccoli. .
Plant stanols and sterols 2g, found in about two servings of Benecol or Flora Pro-Activ products each day.
Soya protein 25g plus - equivalent to 3-4 servings of soy-based foods, such as soy milk and yoghurt, tofu, soya beans or soya burgers.
You?d have to team all the above with a diet low in saturated fat (so very few fatty cuts of meat, meat pies, burgers and sausages, full-fat dairy foods, cakes etc - the sort of things you?d automatically avoid when dieting any way).
If you can?t do all of this becasue of the caloreis, expense and effort, at least you?ll get an idea of the sorts of foods that help. Even including a proportion of them will help, as you also have on your side that losing weight and exercising regularly are two factors that will lower your cholesterol, independent of what sort of diet you eat.
Good luck and let us know how you get on!
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