Discover Cholestero-Lows and Dr. Murphy's Top 5 everyday foods to lower cholesterol (Part 1)

Foods lower cholesterol in various ways. Soluble fibre for e.g, binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Other foods give you polyunsaturated fats, which directly lower bad cholesterol or LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

Oats!

If you’re trying to lower your cholesterol and not eating oats in ANY form, you might be a few tricks behind everyone else!!!

Easy first step is a bowl of porridge. Add Cholestero-Low on top and thats the equivalent of 5 bowls of porridge.

The main reason is the oat beta-glucan! It binds to the cholesterol and fat in the gut and prevents the uptake of Cholesterol.

For over night oats and other heart healthy recipes click here 

Fatty Fish! 

Full of healthy nutrients and Omega 3 which can reduce cholesterol and triglycerides. 

Salmon, trout, mackerel, tuna, sardines!

Eating one or more portion of fish a week lowers your risk of heart disease by 15%.

SUPER EASY Easy lime & Thyme fish recipe here  

Aubergine and Okra!

We have covered Okra in another blog.

Both Aubergine and Okra are filled with soluble fibre and help lower cholesterol that way!

Nuts !

Almonds, Walnuts, peanuts, macadamia nuts, hazelnuts ! 

Unsaturated fats, plant sterols, Vitamin E, fibre, omega-3 acids.

 

Try to raw or dry-roasted nuts rather than nuts cooked in oil.

One serving is a small handful  of whole nuts or 2 tablespoons of nut butter!

Olive Oil 

High in monounsaturated fat (good fats) called oleic acid! 

Rich in antioxidant &  anti-inflammatory benefits, studies show its use helps lower cholesterol, in particular bad cholesterol LDL.

Extra virgin olive oil is the best, as it it less processed and contains higher amounts of polyphenols. 

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