Understanding and lowering elevated cholesterol

4. Avoid high fat foods, rich in saturated fat.

Fat is needed as part of a healthy diet, but a high fat diet increases levels of blood cholesterol, and a mix of dietary fats seems the healthiest option.

Foods to limit in your diet:

• Pastry dishes - meat pies, sausage rolls, apple pie
• Sausages, pate
• Butter and ghee
• Lard
• Double cream, full fat cream cheese
• Cakes, biscuits, chocolate and confectionery.

5. Eat more fibre.

Fruit and vegetables, including whole grains, are good sources not only of heart-healthy antioxidants but also dietary fibre. The British Dietetic Association recommends eating more wholegrains and foods high in soluble fibre, such as pulses, oats, fruit and vegetables. Good sources of soluble fibre include dried beans, oats and barley, as well as fibre products containing psyllium.

6. Go fish.

Fish and fish oil are good sources of cholesterol-lowering omega-3 fatty acids, which some studies show help maintain healthy cholesterol levels. The British Heart Foundation says some foods, such as oily fish, can help manage your cholesterol. It recommends eating at least 2 portions of fish a week, with at least one being an oily fish such as salmon, mackerel or sardines. Plant sources of omega-3s include soya beans, grapeseed oil, ground linseeds (flaxseeds), rapeseed oil walnuts and their oils.

7. Drink up.

Moderate drinking of alcohol can raise levels of HDL 'good' cholesterol by as much as 10%. The latest UK guidelines say men and women shouldn't drink more than 14 units a week, and spread over 3 days or more, with some alcohol free days. However, given the risks of excessive drinking, the British Heart Foundation cautions against increasing your alcohol intake and states there’s no reason to start drinking alcohol if you don't already do so.

8. Eat nuts.

Extensive research has demonstrated that regularly eating nuts can bring modest reductions in cholesterol. Walnuts and almonds seem particularly beneficial. However, nuts are high in calories, so limit yourself to a handful a day.

9. Switch spreads.

Taken in sufficient quantities, spreads and other foods fortified with cholesterol-lowering plant compounds called stanols and sterols can help reduce high cholesterol and also help maintain healthy blood cholesterol levels.

10. Don't smoke.

Smoking lowers levels of HDL 'good' cholesterol and is a major risk factor for heart disease. More importantly, smoking irritates blood vessel walls, making them more prone to furring up.

Dietitian reviewed by Catherine Collins RD