There is evidence that foods which contain certain added ingredients, such as plant sterols and stanols, can reduce levels of cholesterol in the blood. Plant sterols and stanols are found in nuts, seeds and legumes, vegetable oils, breads and cereals, and fruits and vegetables. Trans fats can also raise cholesterol levels. These fats can be found naturally at low levels in some foods, such as animal products, including meat and dairy.
- Artificial trans fats can be found in hydrogenated fat, so some processed foods such as biscuits and cakes will contain trans fats. To help you have a healthy diet, try to cut down on foods that contain trans fats or saturated fats, and replace them with foods containing unsaturated fats.
- You should also reduce the total amount of fat in your diet. Try microwaving, steaming, poaching, boiling or grilling instead of roasting or frying. Choose lean cuts of meat and go for low-fat varieties of dairy products and spreads (or eat just a small amount of full-fat varieties).