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Cut cholesterol by eating the right fats

If you’re trying to reduce your cholesterol levels, the answer is not to stop eating fat altogether

If you’re trying to reduce your cholesterol levels, don’t stop eating fat altogether, say Australian researchers. Instead, change the types of fat in your diet.

The facts

In a 10-year study of 900 people aged 49 and older, those who managed to cut down on butter and saturated fats in general (fatty meat, for example) showed a significant dip in their blood cholesterol levels. However, those who also started eating more omega-3 fats from foods such as oily fish lowered their levels of blood fats – both of which help reduce the risk of heart disease. Even those taking cholesterol-lowering medication experienced a further drop in their blood cholesterol.


Good advice

The Food Standards Agency recommends eating two portions of fish a week, one of which should be oily fish (such as salmon, sardines, mackerel and herring). One portion is 140g, roughly six pilchards or one medium salmon steak.


Vegetarian sources of omega-3 fats

walnuts, flaxseed oil and ground flaxseed, rapeseed oil and leafy green veg.

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