Follow these tips to get you on the right track!
1. Eat your Veggies: You cannot eat enough vegetables… have them breakfast, lunch and dinner. Tomatoes, green leaves such as spinach, rocket, broccoli, peppers are all super.
2. Enjoy moderate amounts of dairy: Greek yoghurt and parmesan cheese are favourites in the Mediterranean. People with lactose intolerance can often enjoy real Greek yoghurt as most of the lactose has been drained in preparation.
3. Limit red meat: Try to limit red meat to a couple of times a month. Also, aim to have smaller portions of meat e.g. add sliced chicken to large salad, have strips of beef in a vegetable stir fry, or choose a 3 oz. fillet as a guide for portion control.
4. Have fish a couple times a week: Enjoy fish a couple of times a week. Have smoked salmon for breakfast, tuna occasionally for lunch or hake, sole, cod for dinner. Fish is a great source of protein, vitamins, minerals and low in saturated fat.
5. Cook vegetarian meals at least once a week: This helps limit meat, and you get an extra filling of vegetables and the powerhouse of nutrition they offer.
6. Love Fat… Healthy fats that love your heart: While olive oil is the main fat to replace saturated fats in cooking or dressings, other healthy fats to include are avocados, nuts, seeds, coconut oil, fish oil, olives and eggs. While I love eggs and I think they are one of the most nutritious foods on the planet, you should be advised that the Irish Heart Foundation advise that people watching their cholesterol should eat no more than 7 eggs a week.
7. Switch to wholegrains: Try to limit red meat to a couple of times a month. Also, aim to have smaller portions of meat e.g. add sliced chicken to large salad, have strips of beef in a vegetable stir fry, or choose a 3 oz. fillet to keep intake low.
8. Fabulous Fruit: Have fruit as dessert to reduce sugar laden cakes etc. Combine fruit with an ounce of nuts for a perfect snack. Eat apples and pear whole and eat raspberries often as they are full of fiber which helps lower LDL cholesterol. Include berries in smoothies for an antioxidant hit.
9. Stay hydrated: Water is the ideal drink to keep hydrated, but you can improve its flavour by introducing sliced lemons, limes, cucumber, mint, berries… whatever you fancy. You should aim for 6-8 cups water a day. Herbal teas also count towards your water intake. Try Green Tea, Lemon and Ginger, Rooibus, Peppermint etc. Avoid fruit infused teas as they are very sweet. Try to limit coffee to one cup a day.
10. Try a Nutribullet: Say what? The Nutribullet is my favourite kitchen appliance – that and my food processor. The Nutribullet allows you to blend vegetables, fruits, nuts, seeds and more without losing any of the goodness. Unlike a juicer, every part of the fruit or vegetable stays in the drink. I love using the Nutribullet to get my greens… spinach, kale and even broccoli. Check out www.nutribullet.com
Zerochol is available to buy in health stores and pharmacies nationwide.
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