Did you know that people with diabetes are more likely to have more ‘bad’ LDL cholesterol than the rest of the population? The good news? There are lots of small, healthy dietary tweaks that you can make to improve your cholesterol and keep heart disease at bay. Give these a try:
Cut down on saturated and trans fats found in palm oil products and processed meats and foods. Replace them with healthier polyunsaturated or monounsaturated fats from plant foods such as nuts, seeds, avocado and olive oil, as well as omega-3s found in fish, chia and linseeds.
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Increase your soluble fibre intake by enjoying foods such as legumes (lentils, chickpeas and dried or canned beans), oats, barley, psyllium, flaxseeds and fruits such as apples and pears. Soluble fibre helps to remove cholesterol from the blood.
Snack right by eating a handful of unsalted nuts daily. Nuts have been shown to lower cholesterol and also contain many other heart-protective nutrients.
Say yes to soy as research has shown that soy protein can help lower your levels of total and ‘bad’ LDL cholesterol. Try switching to soy milk, include tofu in stir-fries, choose breads with soy and linseeds and add soybeans to your soups and casseroles.