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Foods to focus on
Reducing saturated fats in your diet and replacing them with foods which are rich in monounsaturated and polyunsaturated fats is the key to reducing cholesterol absorption.
Saturated fat is found in animals and animal derived foods such as fatty meats, full cream dairy products including butter, coconut and palm oil, most fried takeaway foods, and commercially baked products such as biscuits and pastries.
Click on the food categories below for tips and hints on how to choose the right foods for your eating plan.
| Fats and oils | Fruits |
| Breads, cereals, rice, pasta & noodles | |
| Meat, poultry, fish & alternative products | |
| Snacks/Extras | Drinks |
1. Fats and oils
Okay, so you’ve already replaced your current butter or margarine with Logicol® spread.
It’s also best to use a variety of monounsaturated and polyunsaturated oils for cooking or salad dressings such as:
- Canola
- Sunflower
- Soybean
- Olive oil
- Rice bran oil
- Grape seed oil
However, all fats are high in kilojoules, so it is important that you use fats sensibly—especially if you are concerned about weight management.
You can use Logicol® Original spread in your cooking. Take a look at some of our great meal inspirations.
Including Logicol® Original spread in your cooking is a great way to boost your natural plant sterol intake to ensure you get the optimal cholesterol-absorbing benefits.
(Note: Additional consumption does not provide further benefit.)
Try to avoid saturated fats such as butter, cream, coconut and palm oils as these contain ‘unhealthy’ fats.
2. Breads, cereals, rice, pasta and noodles
Make the switch to wholegrain and high fibre varieties of breads, cereals, rice and pasta. Also products high in insoluble fibre eg. Oats assist in managing cholesterol absorption.
Here are some foods that can help can boost your fibre intake.
- Wholegrain or rye bread
- Brown rice
- Muesli
- Bran breakfast cereal
Make these foods along with vegetables, legumes and fruits, the basis of each meal.
3. Vegetables and legumes
We all know that vegetables and legumes such as split peas, kidney beans and lentils are important for overall health and wellbeing. As we lead busier lifestyles, at times fresh vegetables may be inconvenient. In these instances, fresh frozen or canned vegetables are a great substitute, and are also a source of fibre.
It is important to also include in your diet plenty of yellow and orange coloured fruits and vegetables. Carrots, capsicum and pumpkin will naturally boost your carotenoid intake, which is important because plant sterols can increase our requirements for these vitamins. Enjoy them raw, steamed, microwaved or baked in a little oil.
4. Fruits
Fruit is a natural and convenient food for when you’re on the run. It can also be a great start for breakfast, or part of your dessert. Fresh, canned and dried fruit are good sources of fibre, antioxidants, vitamins and minerals.
Try to one of the following fruits in your eating plan at least twice a day.
- Berries
- Apples
- Bananas
- Oranges
- Grapefruit
- Kiwi fruit
5. Meat, poultry, fish and alternative products
Meat, poultry, fish and alternative products such as eggs are often the basis of our main meals. When you’re at the butcher or supermarket remember to choose lean cuts of meat that are trimmed of all fat, and chicken with the skin removed. Choosing lean meats will help to minimise your saturated fat intake.
Whilst they are tasty, meats often bought at the deli, such as sausages and salami, are high in fat, particularly saturated fat. It’s best to limit your intake of these.
Enjoy all types of fish at least twice a week. Oily fish such as sardines, salmon, tuna and mackerel are a good source of omega-3 fats (unsaturated fats). If you can’t get to your fishmonger, then try canned fish—in canola, sunflower or olive oil or spring water.
Foods such as eggs and prawns contain dietary cholesterol. Our bodies respond differently to cholesterol in food. Some people are more sensitive to dietary cholesterol and need to avoid cholesterol-containing foods. It is important that you check with your Healthcare Professional before removing any foods from your diet.
6. Dairy products
New Logicol® yoghurt has all the benefits of lowering cholesterol absorption in delicious strawberry and vanilla flavours—and it’s 98% fat free!
Milk, cheese and yoghurt are a great source of calcium, important for maintaining strong teeth and bones. Whilst some people believe dairy is high in saturated fats, it is important to not cut this food group out completely from your diet. Instead, replace the full fat products with low or reduced fat variants. If you enjoy soy beverages, choose one with added calcium.
If you enjoy soy beverages, choose one with added calcium.
Whilst indulging in dairy foods such as cheese and ice cream can sometimes tempt us, it is good to only eat these foods in moderation and in small amounts.
7. Extras
Cakes, biscuits, chocolate, puddings, savoury snacks such as potato chips, and fried takeaway foods are the hidden sources of saturated fats. They are generally high in kilojoules, so try to limit these to once a week in small amounts.
However, allowing a small amount of treat food in a diet aimed at lowering cholesterol absorption has been shown to help you stick to an eating plan.
If you’re looking for great snack ideas try plain, unsalted nuts or fresh fruit.
8. Drinks
Keeping your fluids up during the day is important for your overall wellbeing. Water is particularly important for body temperature regulation and kidney function. It is recommended you drink at least eight glasses of plain water per day—have a bottle handy whilst you’re on the go, at a desk, or in your car. This can help keep your fluid intake up. Alternative beverages to consider include:
Freshly squeezed fruit juices
- Fruit juice is a great beverage choice, but it’s important to not replace whole fruit with juice. Many juices don’t contain fibre so it’s best to drink no more than a glass a day. Citrus and berry-based juices are great sources of antioxidant vitamins.
Hot beverages
- Tea – both green and black varieties – is an excellent source of antioxidants. You can enjoy up to 3 to 4 cups per day.
- Coffee can impact cholesterol levels, but it depends on how it is prepared. It is recommended you avoid unfiltered and plunger coffee as these are rich in sediment and can raise cholesterol levels. Any type of coffee that is prepared without a filter may carry substances called diterpenes which are found in oil droplets and fragments of the beans floating in coffee which can result in increased levels of blood cholesterol.1 One latte, cappuccino or espresso is equivalent to 3 cups of instant coffee per day. Don’t forget to ask for a ‘skinny’ coffee or add reduced fat milk to keep your saturated fat intake down.
Alcohol
- Red wine is a good source of antioxidants, and you can enjoy a glass or two a day. Remember to have some alcohol free days each week. More won’t provide any extra benefits to heart health, and is not recommended for general wellbeing.
References
1 Saxelby C, Nutrition for Life,5th edition2006, page 69