High Cholesterol

With Lifestyle and Dietary Changes

• Reduce The Bad Fats -  such as fatty meats, organ meats, full fat dairy (milk, cheese, butter), takeaways, all fried food. Egg yolks are high in cholesterol but they are also high in good nutrients, so have them in moderation – one a day maximum.
• Eat High Fibre – breakfast ideally would be oats (porridge) choose whole intact grains. Serve with high fibre fruit like kiwifruit or berries, stewed apples or pears. Have a large salad or serving of fibrous vegetables at lunch and dinner. (Two cup serving at lunch and dinner). Eat some vegetarian meals using lentils, grains, beans, etc instead of meat.
• Cut Refined Carbs - switch to high fibre, low GI complex carbohydrates like grainy bread, brown rice, lentils, beans, sweet potato, etc. Keep fruit to 2-3 pieces per day. (high in sugar = simple carbohydrates)
• Don't Over-eat - Keep carbohydrate levels in general to moderate as excess carbohydrates are converted to triglycerides, the sticky fats which circulate in your bloodstream and which are the most dangerous.
• Go Nutty - Eat moderate portions of nuts and seeds, avocado, olive oil and flax oil to obtain ‘good fats’. Walnuts are especially good for high cholesterol, but they are high in calories (like all nuts) so a small handful each day would be sufficient.
• Omega 3 Rules - Eat fatty fish at least 2 times a week. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. For a good source of Omega 3 use a supplement that contains at least 500mg of EPA and DHA per capsule.
• Reduce Stress - High stress levels have been implicated with elevated cholesterol levels. A good natural product to help manage stress (acting as a stress adaptogen) is Rhodiola Rosea.
• Don't Do Stimulants -Reduce consumption of unfiltered coffee to a maximum of 3-4 cups per day.
• Watch The Booze - Moderate alcohol consumption, 1-2 standard drinks per day maximum.
• Vitamins and Minerals - Supplement with a high quality multivitamin plus extra Vitamin C 500mg - 2000mg per day.
• Get Garlic - Garlic capsules have also been suggested as useful in lowering cholesterol.

Supportive supplements for healthy cholesterol