Can you help me reduce my cholesterol

[scruffanddodge]

Spoke with my GP today. I don’t have high cholesterol but I am at the very upper level or where I should be. I have another blood test in 3 months and I have been asked to look at my diet. Here is what is normal for me and I would really appreciate any help or tips you can give.

Breakfast
scrambled egg made with butter and a pinch of salt. Butter and salt to go so may just do boiled egg now?
Low fat Greek yoghurt with berries and honey
Beans on whole meal toast.

Lunch
homemade soup with oatcakes. Sometimes a cup a soup.
roast meat such as chicken or Turkey or ham or hummus or tuna with a pitta bread or oatcakes
cucumber and celery with low fat mayo to dip
2 low fat baby bell cheeses.
Apple
Protein yoghurt
Quavers or mini cheddars

Dinner
We used to do Hello Fresh so have their recipe cards. Our favourites include
Chicken thigh
Chicken breast
Pork Loin
pork mince
lamb mince
all these come with seasonings such as garlic, soy, kejap manis, ginger, tomato etc
Served with veg or salad, potatoes or pasta.

quite often do a roast chicken on a Sunday with homemade gravy, veg and roast potatoes made with olive oil. Sometimes, we are lazy and it’s frozen pizza or nachos.

We don’t do pudding. If I have anything it’s in the summer months so strawberries or raspberries. I do sometimes have a magnum.

I do like crisps. These are my downfall and I know they have to go.

not a fan of chocolate but if I am bored I will have some with a coffee. Occasionally a biscuit.

Alcohol wise, a bottle of wine will last Friday, Saturday and possibly a small glass left on a Sunday. I will likely have a gin or a Friday, 2 on a Saturday and sometimes split a bottle of cava with DH on a Sunday afternoon.

I understand porridge is a good breakfast. I can’t do it. I had a horrendous experience as a child with porridge made with off milk. I’ll leave that sorry but I am sure you can imagine.

This was exactly my experience.

I think your diet sounds fine, apart from the cup a soup and crisps. My sister had high cholesterol a few years ago and brought it down by eating porridge bread every day. She made no other changes, (she loves her wine, steak, cheese etc) and her cholesterol has been in the normal range ever since. Its easy to make and tasty, if you are interested you can easily find the recipe online.

Funny you should say that. I was diagnosed overactive 2 years ago but came off meds at the start of the year. My next thyroid bloods are due at the end of May so it will be interesting to see those results.

I would definitely cut out the crisps and reduce the red meat. If you like crisps can you try replacing them with salty pop corn or rice cakes? Also try to increase your exercise.

Thanks. Yes, crisps definitely going. I am ashamed to admit that I didn’t realise pork was red meat so will cut back on that as well as the lamb and lamb mince. Thank you for responding.

It's hard to say but it looks pretty low veg and healthy fats to me. Cuppa soup is a crappy lunch, could you have roast veg and grains? Fish, avocado, healthy fats? Cut the crisps and reduce wine. I think you're snacking as your food is low protein and not very filling. Eg full.fat Greek yoghurt will keep you full longer, add some nuts so you're not snacking on processed food.

I'm definitely not an expert but I always opt for least processed food as a rule