How to lower your cholesterol

Eat more low-cholesterol foods. Here is a list of low-cholesterol foods:

• oily fish: mackerel and salmon
• olive oil, rapeseed oil and spreads made from those oils
• brown rice, wholegrain bread, wholewheat pasta
• nuts and seeds
• fruit and vegetables

Eat less saturated fat. Here is a list of high-cholesterol foods that have high saturated fat:

• meat pies, sausages, bacon, fatty cuts of meat
• butter, lard, ghee
• cream and hard cheese, like cheddar
• cakes and biscuits
• cured meats like salami, chorizo and pancetta
• food that contains coconut oil and palm oil

Average man should eat no more than 30g of saturated fat a day. Average woman should eat no more than 20g of saturated fat a day

Tips to eat less fat:

• compare food labels when you shop so you can choose foods that are lower in fat
• choose lower-fat or reduced-fat dairy products or dairy alternatives
• grill, bake, poach or steam food rather than frying or roasting
• measure oil with a teaspoon to control the amount you use, or use an oil spray
• trim visible fat and take the skin off meat and poultry before cooking it
• choose leaner cuts of meat that are lower in fat, such as turkey breast and reduced-fat mince
• make your meat stews and curries go further by adding vegetables and beans
• try reduced-fat spreads, such as spreads based on olive or sunflower oils

Aim to do 150 minutes / 2.5 hours exercise a week. Like waking, running, cycling, swimming. Get that heart beating faster.

Don’t smoke.

Avoid drinking more than 14 units of alcohol per week. Have several drink free days / week. Avoid binge drinking.

Pretty sure if you follow The Five Excellences, this would help too.