Take one or two tablespoons of olive oil a day over salads or use for cooking, and add some olives to your salads. Keep an eye open for margarine made from olive oil as this also has the benefit of a high monounsaturated fatty acid content.
2) Polyunsaturated, 'lite' and Flora 'pro-activ' margarine
Flora 'pro-activ' margarine has been specifically developed to lower LDL cholesterol by up to 25% if you use it every day. This type of margarine contains added plant sterols that prevent the uptake of fats from the diet and lower blood fat levels. You can use this margarine to replace butter or other types of margarine on bread and cooked vegetables.
6) Garlic and other members of the onion family
3) Legumes
Legumes have a high dietary fibre content and are rich in protective nutrients, including minerals, B vitamins and phytonutrients. These nutrients protect the heart and the dietary fibre content lowers cholesterol and energy intake.
Legumes are also naturally low in fat and don't contain any cholesterol. On top of this, they have a low glycaemic index (GI). The South African Food-based Dietary Guidelines recommend that we should eat dry beans, peas, lentils and soya regularly.
Make an effort to eat legumes at least three to four times a week, ideally every day.
4) Fat-free yoghurt and other fat-free dairy products
4) Fat-free yoghurt and other fat-free dairy products
You can, however, use fat-free milk, yoghurt and cottage cheese in a low-cholesterol diet. Once the fat has been removed from a dairy product, it also removes practically all the cholesterol.
Fat-free yoghurt is a particularly good choice as it is rich in protein, calcium and Lactobacillus microorganisms which may help to lower blood cholesterol levels.
5) Antioxidant-rich fruit and vegetables
All fruits and vegetables can help to lower cholesterol and protect the heart. Two groups are particularly useful, namely those fruits and vegetables that are rich in vitamin C, or rich in beta-carotene.
6) Garlic and other members of the onion family
Garlic has been used for centuries to promote good health. Research shows that members of the allium family, such as garlic, spring onions and other onions, can be used to lower cholesterol and protect the heart. Use garlic liberally in cooking and on fresh salads.
7) Whole, unsifted or unprocessed grains
rains and cereals made of unprocessed wheat (wholewheat and seed bread, crackers, high-bran cereals) help to ensure regularity because they have a high insoluble fibre content. On the other hand, oats and oat bran have a high soluble fibre content which can actively lower blood cholesterol levels.
8) Fish
9) Venison and ostrich
10) Omega-3-enriched foods7) Whole, unsifted or unprocessed grains
rains and cereals made of unprocessed wheat (wholewheat and seed bread, crackers, high-bran cereals) help to ensure regularity because they have a high insoluble fibre content. On the other hand, oats and oat bran have a high soluble fibre content which can actively lower blood cholesterol levels.
8) Fish
The best fish sources of omega-3 fatty acids are fatty fish like salmon, tuna, trout and sardines, but eating any type of fish will benefit your heart.
Omega-3 fatty acids have been shown to reduce atherosclerosis, ventricular arrhythmias, blood fats, atherosclerotic plaques and blood pressure – all good reasons for eating fish regularly.
9) Venison and ostrich
You can, however, eat moderate portions of venison and ostrich on a low-cholesterol diet, because these meats are low in total fat, saturated fat and cholesterol. Just make sure that you don't add large quantities of fat to the meat during preparation and cooking.
The present boom in our ostrich industry is due to the fact that this meat is so low in cholesterol that it has become a popular item on the menus of health-conscious people all over the world.
As mentioned before, the omega-3 fatty acids can play a significant role in helping to reduce the risk of high cholesterol levels. Unfortunately, modern Western diets don't contain sufficient omega-3 to meet our needs.
Some food manufacturers have taken this to heart and now produce standard foods that are enriched with omega-3 fatty acids. In South Africa, you can purchase milk, eggs and bread that are enriched with omega-3. You may have to hunt around, but you should be able to find these products in most large supermarkets.
