Cholesterol & heart health
Replacing saturated fats with unsaturated fats, and eating more soluble fiber, are two of the most effective food changes for lowering LDL ("bad") cholesterol.
Enjoy more
- Oats and barley (soluble fiber called beta-glucan)
- Beans, lentils and chickpeas
- Olive, canola and other plant oils
- Nuts, especially walnuts and almonds
- Oily fish twice a week
- Soy foods like tofu, edamame and soy milk
Limit
- Fatty and processed meats
- Butter, ghee, lard, coconut and palm oil
- Pastries, biscuits and fried food
- Full-fat cheese and cream in large amounts
A sample day
| Breakfast | Porridge with apple and a spoon of ground flaxseed |
|---|---|
| Lunch | Wholegrain wrap with hummus, falafel and salad |
| Snack | A small handful of unsalted walnuts |
| Dinner | Tofu and vegetable stir-fry in a little canola oil, with brown rice |
Helpful tips
- Cook with oil instead of butter.
- Choose lean cuts of meat and trim visible fat.
- Make half your grains whole grains.
Check with your doctor
Food changes work best alongside any medication your doctor prescribes; do not stop statins or other medicines without advice.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.