Cholesterol

As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:

The Heart Foundation recommends that people follow a heart-healthy eating pattern, which is built on eating mostly plant-based foods. Eating more plant-based foods like vegetables, legumes, fruit, wholegrains, nuts and seeds is good for heart health.

Include legumes (or pulses such as chickpeas, lentils, split peas), beans (such as haricot beans, kidney beans, baked beans , bean mixes) in at least two meals a week. Check food labels and choose the lowest sodium (salt) products.

Beans make a great alternative to meat in tacos, or snack on hummus with vegetable sticks. You can also add legumes to soups, pasta sauces, curries and stews.

Use tofu or lentils instead of meat in stir fries or curries.

Choose wholegrain breads, cereals, pasta, rice and noodles.Snack on plain, unsalted nuts and fresh fruit (ideally two serves of fruit every day).

Use avocado, nut butters, tahini or spreads made from healthy unsaturated fats (such as canola, sunflower or extra virgin olive oil) instead of those made with saturated fat (such as butter, coconut oil and cream).

Use healthy oils for cooking – some include canola, sunflower, soybean, olive (extra virgin is a good choice), sesame and peanut oils.

For people at high risk of heart disease, the Heart Foundation recommends people eat 2-3 grams of plant sterol-enriched foods every day (for example, plant sterol-enriched margarine, yoghurt, milk and cereals).

Enjoy fish two to three times a week (150 grams fresh or 100g tinned).

Most people don’t need to limit the number of eggs they eat each week. However, a maximum of seven eggs each week is recommended for people with high cholesterol, type 2 diabetes and heart disease. Select lean meat (meat trimmed of fat, and poultry without skin) and limit unprocessed red meat to less than 350g per week.

Choose unflavoured milk, yoghurt and cheese. People with high cholesterol or heart disease should opt for reduced fat options. Check the labels to make sure there’s no added sugar. Non-dairy milks and yoghurts are ok too; opt for versions that have no added sugar and have had calcium added.

Limit or avoid processed meats including sausages and deli meats (such as ham, bacon and salami).

You can also speak to an Accredited Practising Dietitian for specific advice.

Check out the Heart Foundation website for a range of simple, delicious recipes including vegetarian recipes and those that include plant-based proteins such as lentils, chickpeas and beans: