December is no doubt the toughest time of the year to stay on track of your healthy eating. With plenty of Christmas parties, friendly get togethers, right up to ringing in the New Year – it is definitely the most delicious time of the year!
Christmas Day is the main event, often leading to people eating a whooping 6000 calories in one day! All those nibbles, all those servings of stuffing and Christmas pudding mount up to present a feast that leaves waistbands bursting at their seams but unfortunately leaves cholesterol levels soaring!
However – no fear! We at Zerochol came up with a few simple solutions that can help you manage your cholesterol. Follow these simple steps to have a somewhat healthier Christmas.
1.Include these foods which help lower cholesterol:
Oats and pulses – Start the day with a wholesome porridge and add kidney beans to your tomato pasta sauces.
Oily Fish – Mackerel, salmon, sardines, trout and fresh tuna are all rich in omega-3, which helps to lower blood pressure and reduce heart disease risk.
Avocados and coconut oil: rich in monounsaturated fats, which have been, found to lower bad cholesterol and increase good cholesterol.
Garlic – regular consumption of garlic can help lower the liver’s production of cholesterol.
Walnuts and Flaxseeds – contain high amounts of omega-3 and fibre, which help manage cholesterol
2.Make some simple food swaps to reduce calories:
• Skip sour cream dips, replace with greek yoghurt dips
• Make a wine spritzer with soda water to save about 60 cal per glass
• Avoid eating dark turkey meat to reduce calories by 1/3
• Skip Store-Bought, Eat Homemade Stuffing
• Eat low fat homemade gravy with broth instead of shop bought gravy.
• Eat cranberry relish instead of cranberry sauce.
• Swap brandy butter for crème fraiche.
• Swap goose fat for rapeseed or coconut oil.
3. Choose a smaller plate when browsing the buffet.
Portion size is very important when it comes to controlling fat intake and managing cholesterol. Choosing a smaller plate will help trick your mind into thinking you’re eating more than you are.
4.Leave food on your plate
Only eat as much as you want – don’t try and clear your plate if you’re already full.
A simple solution to managing cholesterol. As plant sterols are structurally similar to human cholesterol, they help to limit cholesterol absorption in the gut. Scientific research has proven that plant sterols can reduce cholesterol by up to 10% in 6 weeks. Taking Zerochol plant sterols daily with your main meal helps lower cholesterol!
By making some cunning food swaps, and eating lots of healthy foods, you can still enjoy tasty food and feel satisfied.