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.
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.
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.