High cholesterol diet: The type of fat you should eat every day to avoid symptoms

Diet is one of the key lifestyle changes that can help to contribute towards lowering cholesterol levels. Along with eliminating certain foods from your diet, experts also recommend adding in some items which can help aid overall health.

This should be done as part of a balanced diet, packed with nutrient-rich foods.

While eliminating high-fat foods is a key way to help aid cholesterol levels, the type of fats you are eating is vital.

Everyone should aim to reduce their intake of saturated fats, but they should also think about upping how much unsaturated fat they are consuming, according to Lynne Garton, Dietetic Adviser for the cholesterol charity HEART UK.

Unsaturated fats are seen as a more healthy form of fat, and are actually key when it comes to reducing the risk of heart disease.

© Getty Images Tuna fish salad and man holding chest
© Getty Images Avocado chopped on a plate

Ms Garton recommends replacing all of the saturated fat within your diet with healthy amounts of polyunsaturated and monounsaturated fats.

Unsaturated fat can also help to increase weight loss, which in turn will aid cholesterol levels.

One easy way to do this is to incorporate “oily fish” into your diet.

Ms Garton explained: “Cutting down on saturated fat can be a great way to lower cholesterol and it is important to replace some of this with unsaturated fats.

“Oily fish is a good source of these marine-based omega-3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

“Aim to eat two portions of fish per week, at least one of which should be oily.

“A portion is 140g, but you could have two or three smaller portions throughout the week.”

Tinned tuna, salmon, sardines, pilchards, trout, herring and mackerel are all oily fish that are high in unsaturated fats.

Fish is not the only way to integrate more healthy fats into your diet, however.

In fact, many plant-based foods and cooking substances are also rich in polyunsaturated and monounsaturated fats.

Monounsaturated fats, for example, are found in high concentrations in olive, peanut, and canola oils.

They can also be sourced from avocados, nuts – such as almonds, hazelnuts, and pecans – and seeds, including pumpkin and sesame seeds.

Polyunsaturated fats, which are associated with oily fish, are also found in sunflower, corn, soybean, and flaxseed oils, walnuts and flax seeds.

Ms Garton explained: “Eating healthily and being active is important for keeping your cholesterol at a healthy level because too much cholesterol can lead to health problems and increase the risk of heart disease, stroke and vascular dementia.

“Replacing foods high in saturated fat with those containing unsaturated fats, such as walnuts, oily fish and avocados, is one very good way to help manage cholesterol.”

Internet Explorer Channel Network
News Related

OTHER NEWS

Health Department: Over 35 000 children vaccinated so far

© Provided by The South African South Africa’s vaccination drive for children appears to be gaining some momentum with the Department of Health confirming that more than 35 000 jabs ... Read more »

Global Media and Information Literacy Week 2021: History, Significance and Celebrations

© Provided by News18 Global Media and Information Literacy Week 2021: History, Significance and Celebrations Global Media and Information Literacy (MIL) Week 2021 will mark the 11th annual observance of ... Read more »

Why keto diet does not restrict tumour growth & an ancient predator is now a timid herbivore

© Provided by The Print Bengaluru: The ketogenic diet was developed as a way to curb the growth of tumours, which feed on sugar. Previous research has suggested that low ... Read more »

Pfizer says its COVID-19 vaccine is more than 90% effective against infection in children aged 5-11

Pfizer-BioNTech says their COVID-19 vaccine is 91% effective against infection in children between ages five and 11Sixteen cases of Covid were reported in the placebo group compared to three in the the group that received two kid-size doses Next week, the FDA's advisory committee will recommend whether or not shots in younger kids be approvedIf the FDA and CDC formally approved the shots, the first kids could be fully inoculated by ChristmasWeekly cases have been declining in kids from a peak of 243,000 in early September to 130,000 last weekParents have been split 50/50 over vaccinating children because kids rarely get severely ill and make up less than 0.1% of all Covid deaths in the U.S. Read more »

Health chiefs bump up threat of even more transmissible Delta off-shoot and admit almost 150,000 people could have caught it since it first emerged in London in June

UK Health Security Agency — which took over from PHE — today labelled AY.4.2 a 'variant under investigation'This is reserved for variants that may be more transmissible or jab resistant than other strains of thevirusScientists said the threat level was was raised because of rising cases and evidence it is more transmissible Read more »

WA moves to lift lagging Covid-19 vaccination rates with ‘jab n snag' clinics

The McGowan government has made more moves to push up Western Australia’s lagging Covid-19 vaccination rates, rolling out Bunnings “jab and snags” and other measures. Several clinics will be rolled ... Read more »

Almost one in 50 people had Covid in England last week: Official figures reveal the country's outbreak is biggest since JANUARY and R rate is definitely above one again... as interactive map shows how prevalent virus is in YOUR town

ONS figures show around 977,900 people were infected in England in the seven days up to October 16 Infections have not been as high since the country began to recover from the second wave in JanuaryCases rose 9.88% on last week's figure of 890,000 — the fourth week in a row infections have increased  Read more »

'Kick in the teeth' for patients as doctors threaten industrial action: BMA votes unanimously to reject plans to improve patients' access to GPs

Doctors threatened industrial action  in the row over face-to-face appointmentsLast week the Health Secretary unveiled a nine-point package to help patientsHe told GPs they can only deny in-person consultations if there is clinical reasonBut the BMA last night instructed all 6,600 GP practices to defy the proposals  Read more »

COVID-19 | 449 new cases, 23 more deaths

© Provided by eNCA JOHANNESBURG – The National Institute for Communicable Diseases has reported 449 new COVID-19 cases. They have also reported a further 23 COVID-19 related deaths. KwaZulu-Natal reported ... Read more »

China to expand property tax trial to check speculation

© Jade Gao China is set to expand pilot property tax reforms, state media reported, as the government battles real estate speculation China is set to expand pilot property tax ... Read more »

UK Covid hospitalisations hit 1,000 for first time in six weeks, deaths rise by 25% and cases jump 10% but SAGE insists NHS WILL cope and admissions are 'unlikely' to reach January peak even WITHOUT Plan B as Boris says another lockdown 'isn't on cards'

Health bosses also posted another 49,298 infections, as cases jumped a tenth in a week, and 180 deaths SAGE found vaccine-acquired immunity and natural protection enough to keep hospital rates low in winterEven in most pessimistic scenarios, group estimated that daily Covid admissions would not rise above 1,500Added there was some evidence the peak of third wave, in terms of hospitalisations, 'has already happened' Read more »

Wolverhampton Covid PCR testing lab blunder began a WEEK before officials feared

Around 43,000 infected people were incorrectly told they were Covid-negativeUK Health Security Agency said problems started a week earlier than thoughtBut investigation finding does not change number of people affected Read more »

Shaheen Bhatt: Put your well-being over others' displeasure

Prioritise yourself I’ve recently been diagnosed with depression and anxiety. I feel the need for medication and my psychiatrist agrees. But my parents are vehemently against it despite my explaining ... Read more »

Experiencing abdominal cramps, but without periods? This is when you need to see a doctor

Cramps during periods is a common menace that millions of women face across the world. It signifies the onset of the menstruation cycle, and is associated with pain, discomfort, and ... Read more »

Child's 'tonsillitis' turned out to be a one-in-a-million form of epilepsy that triggered three-day long seizures and left him brain damaged

Reggie Johnson, from Harwich in Essex, was diagnosed with tonsillitis in MayHe subsequently suffered a seizure and was hospitalised for eight weeksHe was diagnosed with epilepsy that causes him to have back-to-back seizures Read more »

Covid R rate UP and could be as high as 1.2 amid fears of Plan B restrictions

THE UK's crucial coronavirus R rate could be as high as 1.2 as the country battles with rising infections. Its comes after weeks of the rate hovering between 0.9 and ... Read more »

Hope for millions of women plagued by endometriosis as botox trialled

MILLIONS of women who are plagued by endometriosis could see an end to their pain with a surprising treatment. Researchers found that injecting botox into the pelvic muscles can help ... Read more »

My partner was killed by cervical cancer missed by smear tests for months

AFTER spending two years of her life battling cervical cancer, Jennifer Mason had been looking forward to marrying the love of her life. But after returning from a family holiday, ... Read more »

New Delta subvariant cases hit 15k amid urgent probe into ‘more contagious strain'

A NEW “more contagious” coronavirus subvariant of Delta is now under investigation by experts after a rise in cases. Over 15,000 cases of the AY.4.2 variant have been detected as ... Read more »

New Covid ‘epicentre' emerges amid surge in cases – is YOUR area on the hotspot list?

A NEW coronavirus epicentre has emerged in the UK amid a surge in cases, data has revealed. Infections in parts of the South West have increased dramatically in the last ... Read more »
On free-english-test.com you will find lots of free English exam practice materials to help you improve your English skills: grammar, listening, reading, writing, ielts, toeic