Fats: sorting the good from the bad

The good fats are the monounsaturated fatty acids (mufa) and the polyunsaturated fatty acids (pufa). Pufa includes Omega-3 and Omega-6 essential fatty acids. The Australian Heart Foundation recommends consumption of 500mg of marine-based Omega-3 every day. Oily fish such as salmon and mackerel are the best source of these. For vegetarians, flaxseeds, walnuts and soyabeans are excellent sources of pufa.

In Indian diets, we get more pufa from cereals, so in order to get more of mufa opt for rice bran, canola, and olive oil for cooking. The bad fats are the saturated fats and trans fats, like those found in full-fat dairy, red meats, and vanaspati ghee, which should be avoided as much as possible.

•Fibre: how to include more

The National Heart, Lung and Blood Institute, (NHLBI) US, recommends fibre intake of 20-25g per day to lower LDL. To get this, include whole grains, fruits and veggies in your daily menu. You should aim to get eight servings of fresh fruits and veggies per day. A very easy way to start the day on a healthy note is to have a bowl of oats and an apple. Oats are a very good source of soluble fibre, called beta glucan. Soluble fibre is an established nutritional supplement to lower cholesterol. It can be found in barley and psyllium (Isabgol). I would recommend 1tbsp of psyllium daily for those who want to lower cholesterol.

•Trim belly fat

Exercise! Even if it is just a brisk, 20-minute walk every day. Maintain a healthy weight and body mass index (a measure of body fat obtained from the weight and height of a person). Did you know that losing 4.5kg body weight can lower LDL cholesterol by up to 8%? That’s a lot.

•Supplement with plant sterols

Plant sterols, found in all vegetables, fruits, whole grains and nuts, lower cholesterol. The NHLBI-recommended dose is 2-3g per day, which is difficult to get through food alone, so speak to your doctor about adding supplements in your diet.

•Reduce stress

Do whatever it takes—exercise, meditation, music, and even that occasional glass of red wine that is considered good for the heart—to boost HDL (good cholesterol), thereby lowering your stress levels.