Foods to Emphasize
- Oatmeal: Oatmeal is high in soluble fiber, which can help lower LDL (bad) cholesterol.
- Fatty Fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help lower triglycerides.
- Avocados: Avocados are a rich source of monounsaturated fats, which can help lower LDL cholesterol.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats and fiber.
- Fruits and Vegetables: Focus on dark leafy greens, bell peppers, carrots, and fruits like berries, citrus fruits, and apples.
- Whole Grains: Choose whole grains like brown rice, quinoa, whole wheat bread, and whole grain pasta.
- Legumes: Legumes like lentils, chickpeas, and black beans are rich in protein, fiber, and potassium.
Foods to Limit or Avoid
- Saturated and Trans Fats: Limit foods high in saturated fats like butter, lard, coconut oil, and palm oil. Avoid trans fats like partially hydrogenated oils.
- Dietary Cholesterol: Limit dietary cholesterol from sources like egg yolks, organ meats, and high-cholesterol dairy products.
- Refined Carbohydrates: Limit refined carbs like white bread, sugary snacks, and sweetened beverages.
- Processed Meats: Limit processed meats like hot dogs, sausages, and bacon.
- Fried Foods: Limit fried foods like french fries, fried chicken, and doughnuts.
Additional Tips
- Choose Healthy Cooking Methods: Opt for baking, grilling, roasting, or steaming instead of frying.
- Be Mindful of Portion Sizes: Control portion sizes to maintain a healthy calorie intake.
- Stay Hydrated: Drink plenty of water and limit sugary beverages.
- Limit Added Sugars: Aim to limit added sugars to less than 10% of daily calorie intake.
Consult our Clinic dietician specialised in Medical nutrition Therapy