^Mensink, R.P., et al., Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials. Trautwein, LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: a meta-analysis of randomised controlled studies. With even further benefits to cholesterol lowering by adopting healthy plant-based foods. So in combination, plant sterols and choosing healthy fats in place of saturated fat have the potential to lower LDL cholesterol by about 15%^. The effects of plant sterols from enriched foods are additive to those of a healthy diet. These two strategies account for the majority of the cholesterol lowering effect that is achievable through diet. The most effective cholesterol lowering dietary strategies are to replace bad fats (saturated and trans fats found in processed meats and fried foods) with good fats (polyunsaturated and monounsaturated fats found in nuts and avocados) and by increasing your intake of plant sterols each day, as part of a healthy diet. By nourishing your body through good food and exercise, you can make a difference to your health. Other healthy lifestyle factors such as not smoking, maintaining an active lifestyle and healthy weight, are also important. Back to top What is the role of diet & lifestyle on your heart health? Adopting a diet that emphasises a variety of vegetables, fruits, legumes, including soy, wholegrain cereals and breads, nuts and seeds, soluble fibre and healthy fats every day are important to help manage your heart health. For more information on cholesterol and heart health, visit the Heart Foundation of Australia. For more specific dietary advice on cholesterol management, speak to an Accredited Practising Dietitian (APD). Back to top What should I do if I'm worried about my cholesterol? If you have any concerns about your cholesterol level or heart health, always contact your GP. Another great place to go for information is the Heart Foundation website. For more specific dietary advice on cholesterol management, speak to a Dietitian. Ask your GP to have your cholesterol tested and discuss what your results mean for you. The only way of knowing your cholesterol levels is to have a blood test. Replacing bad fats (saturated and trans fats found in processed meats and fried foods) with good fats (polyunsaturated and monounsaturated fats found in nuts and avocados), for example, can help manage your cholesterol. Too much bad fat (saturated and trans fat) can increase LDL cholesterol. Lowering our bad “LDL” cholesterol by simple dietary changes helps manage your heart health. While our bodies need cholesterol, if there is too much cholesterol in the blood, it can build up in the walls of our arteries causing narrowing of the blood vessels, which may then become a problem for heart health.
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