Cholesterol Reducing Tips

Cholesterol Target Levels

Total = 5 (mmol/L)

LDL = 3 (mmol/L)

LDL is called "Bad" cholesterol - it can become attached inside the walls of arteries and cause narrowing, which can lead to problems. To reduce the risk of coronary heart disease it is important to reach the target levels of 5 for total cholesterol and 3 for LDL cholesterol, particularly if you have had a heart attack or stroke, or have angina.

Cut down on food which are high in fat and LDL Cholesterol such as:

· Meats (especially the fat and the skin).

· Saturated fats (Butter, cheese and lard).

· Hydrogenated fats, eg. Margarine.

· Whole-milk products.

· Eggs

· Fatty desserts, including sweets with lots of refined Sugar.

· Fried foods and fast foods

Instead, choose healthier options such as:

· Fruit and vegetable (especially the leafy ones) eat at least five servings per day

· Legumes (Peas, beans, soya products)

· Whole grains and fibre (Whole-wheat bread, brown rice, etc).

· Mono-saturated and poly-unsaturated oils, eg olive and sunflower oil

· Non-fat or skim-milk products.

Also remember to:

· Cut down on salt-use herbs and spices to add flavour to meals instead.

· Drink plenty of water

· Limit your intake of alcohol and caffeine

· Take regular exercise

Dr. Martin Fitzgerald

Table showing food which is allowed and food to be avoided

	Allowed	To avoid
Fish	White fish, smoked fish, herrings, kipper, mackerel, fish fingers, tinned fish in brine / tomato sauce	Shellfish e.g. prawns, shrimp, lobster, fish roes, fish tinned in oils
Meat	Poultry, lean beef, lamb, mutton, port, ham, veal, very lean bacon, rabbit Trim meats, no skin on chicken, oven bake instead of frying	Offal- liver, kidney, brain, tripe, duck, goose, tongue, sausages, meat pies, salami, black and white pudding, frankfurters, pate, luncheon meat, tinned meats
Dairy Products	Milk e.g. slimline or SuperMilk or low fat milk Cheese: Dutch edam, blarney, cottage cheese, Feta, Mozzarella Sliced low fat cheese Use in moderation only	Whole milk, powder with added fat, condensed and evaporated milks, cram, hard cheese, full fat cheese, Cream cheese, cheese spreads
Eggs	2-3 eggs per week, Egg whites	Egg yolks in excess of allowance
Fats and Oils	Low cholesterol margarine e.g. Benecol, Flora Pro-Active, Corn oil, safflower oil, cottonseed oil,, sunflower oil, olive oil Use in moderation and sparingly	All other margarine, butter, suet lard, dripping, coconut oil, peanut oil, peanut butter, low fat spreads
Vegetables	All green, root, pulse and salad vegetables, potatoes	Crisps, chips and roast potatoes
Fruit	Fresh, stewed, canned and dried	Avocado, olives
Fried Food	NONE	ALL
Alcohol	Allowance = 14/21 units per week
Bread	Preferable wholemeal, high fibre wholegrain or crisp breads	Croissants, Danish, fried bread
Biscuits and cakes	Plain and semi sweet biscuits e.g. digestive, gold grain, Marietta, Arrowroot	Cream filled and chocolate biscuits, shortbread, cakes made with butter/ hard margarines
Cereals	Rice, pasta and breakfast cereals, preferable wholegrain	Chocolate or sugar coated cereals
Desserts	Puddings made with skimmed milk, sugar free jelly, low fat yogurt	All pastries, tinned milk puddings, ice cream, dessert whips
Sauces and soups	Sauces and gravies make with skimmed milk, tomato puree, brown sauce, chutney, pickles. Clear soups and consommé oxo, Bovril, marmite	Rich sauces and gravies made from animal fats (cheese, butter) Cream soups/chowders
Salad dressings	Vinegar or lemon dressing. Natural yogurt, fat free dressings	Salad creams, mayonnaise, light mayonnaise
Sweets	Boiled, liquorice, glace mints, jelly sweets	Salad creams, mayonnaise, light mayonnaise
Preserves & spreads	Jam, honey, marmalade, syrup, Treacle in moderation	Chocolates, toffees, fudge, butterscotch, marzipan
Beverages	Tea, coffee, fruit juice, minerals	Cocoa, malted milk-Ovaltine etc