What changes can I make to my diet?
The good news is that you don’t need to make drastic changes to your diet to make a difference. Smart swaps and small sustainable changes can have an impact and understanding what’s in your food is a good place to start.
For example, there are two main types of fat: saturated and unsaturated fat. Eating too much saturated fat, found in foods such as processed and fatty meat, cakes, pastries, butter, cream etc. can increase your blood cholesterol. Trans fats (such as hydrogenated fats), which can be found in confectionary and fast foods, should also be limited.
Instead, try swapping them for foods containing unsaturated (healthier) fats such as oily fish, nuts such as almonds, seeds, avocados and vegetable oils/ spreads. So instead of snacking on biscuits and crisps, why not opt for a handful (30g) of almonds, which are packed with healthy saturated fats.
There are other handy ways to reduce your total fat intake, so instead of frying or roasting, opt for grilling, boiling, steaming, poaching or microwaving. You can also do this by choosing leaner cuts of meat and dairy products that are lower in fat.6
Including a variety of fruit, vegetables, legumes and wholegrains into your diet can help to lower your cholesterol levels. This way of eating is very similar to the Mediterranean diet, which has been shown to have protective effects on heart health.7