Written by Catherine Saxelby
on Tuesday, 30 July 2013.
Tagged: cholesterol, cholesterol lowering, healthy heart, high cholesterol
Eating for a healthy heart doesn’t have to be hours of hard work. You can use supermarket foods and mix and match these easily available items with fresh to come up with a day’s eating plan that’s healthy, easy and will help lower your cholesterol. I’ve put together a day’s eating plan for a busy working woman who needs to shed weight.
It gives you plenty of ‘heart protectors’ like fibre, vegetables, oily fish and sterol milk without overloading you with kilojoules (calories). It’s quick so you get more time to head out for a brisk walk or do a gym class which will greatly help your efforts both to lower cholesterol and shed those extra kilos.
This post is sponsored by HeartActive milk
HeartActive is a delicious, 99% fat free milk enriched with plant sterols, which are proven to help reduce cholesterol. Research shows that consuming plant sterols everyday in milk can reduce cholesterol by an average of 10% in three weeks. HeartActive is currently available in a 1 L carton with an extended shelf life (45 days from production) compared to ‘regular’ white milks with a shelf life of 14 days.
Don’t skip breakfast! Choose a high-fibre cereal option or a quick blender smoothie for one:
* Best choices for your heart are cereals based on oats, barley or psyllium, as they’re high in soluble fibre, which sweeps cholesterol out of the bowels.
OR
Blender smoothie made with:
Use the single-serve cans of tuna or sardines so you get your serve of oily fish with their omega-3s into your system. Serve them up as:
Tuna and butter bean salad. Mix together these items at work:
OR
Tuna and salad on bread:
OR
Chicken is always handy and can be jazzed up in different ways. Add a serve of carbs and be generous with the veges or salad:
OR
Buy a carton of low-fat or skim milk for cereal, hot milks, smoothies, tea and coffee. To lower cholesterol, Heartactive is ideal as it contains plant sterols that actively block the absorption of cholesterol into the body.
You don’t have to buy ordinary skim milk as any of the low-fat milks have around the same low-fat content but with much better flavour. If dairy is a problem for you, opt for a low-fat soy drink instead.
If you want to know precisely how to reduce cholesterol or need personalised advice or have another dietary problem e.g. type 2 diabetes which often goes hand and hand with cholesterol, it’s best to make an appointment to see an Accredited Practising Dietitian. Go to www.daa.asn.au and click on Find an APD to find a dietitian near you.
HeartActive is a delicious, 99% fat free milk enriched with plant sterols, which are proven to help reduce cholesterol. Research shows that consuming plant sterols everyday in milk can reduce cholesterol by an average of 10% in three weeks. HeartActive is currently available in a 1 L carton with an extended shelf life (45 days from production) compared to ‘regular’ white milks with a shelf life of 14 days.
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