Rule Number One – Lowering cholesterol is not just cutting down cholesterol in diet, but cutting down on fats in the diet. This includes

Dairy:-Reducing yellow cheese and other high fat dairy products. In the dairy department choose reduced fat milk or skim milk, low fat cottage cheese or low fat ricotta, low fat yoghurts. Try to avoid butter, yellow cheese and cream.

Meat- only lean meats. Trim all fat off the meat which you can manage to get a knife around. Choose veal, beef, chicken over pork, lamb or mutton. Avoid hamburger or mince unless extremely lean. Be careful how you cook the meat, if cooked in oil or fat the lean meat becomes a high fat dish. Try to grill or bake over frying. Use a spray oil to lessen the amount of fat which is used in cooking.

Chicken- Chicken is a good reduced fat source of protein, just remember to remove the skin and cook it without fats or oils.

Fish- These are the areas where you can splurge. All fish are your friends, even fatty fish such as salmon. Again take care how they are cooked. Batters are definitely forbidden. If you must pan-fry, then use a spray oil or no oil.

Other seafood- Minimise shellfish. Lobster and crayfish are unfortunately on the use sparingly list, which probably would be dictated by budget in any case. As lobster generally comes with lashings of butter, a grilled trout would be a better choice

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Fruit and vegetables- Anything which comes out of the ground is on the free choice list, just be wary of how you cook it. Potatoes are allowed, just not the sour cream or butter which goes on top. Jacket potatoes with a sprinkle of low sodium salt are a nice way to eat potatoes, and microwaved or steamed vegetables such as broccoli, cauliflower and carrots are all a low fat dish. Tomatoes are low fat and allowed in any quantity, it is the pizza crust and mozzarella which are not. Even avocadoes, which are known to be on the fatty list are allowed in moderation.

Pasta- Pasta in itself is not a high fat food, but rather the sauce which comes with it. Research the ingredients in the sauce. Tomatoes on pasta with some herbs is a low fat dish. Lean minced beef can be added for protein.

Breads- Wholemeal or wholegrain breads are permitted. No butter. Very sparing polyunsaturated or cholesterol-friendly margarines. A smidge of low-fat ricotta, but not peanut butter.

No white or bread, no matter what the advertising says.

Beverages- coffee or tea with low-fat milk, no cream. Black tea or  coffee. Herb teas are allowed. Most juices, but take care not to overload on sugar or kilojoules. Fresh juice made yourself is always better, but busy lives don’t often permit this. Only low kilojoule soft drinks if you must have soft drinks, but personally I believe them to be a form of poison. Filtered water is a better source of fluid.

Nuts are a fatty food, but a few are allowed in a balanced diet.

Rule Number Two- Exercise improves your cholesterol profile. Exercise is known to increase HDL-cholesterol ie good cholesterol.

Rule Number Three- Reduce total calorie/kilojoule intake to reduce weight

Rule Number Four- Be happy, don’t strangle yourself in an effort to modify your life. Learn to do activities and exercises you enjoy, and eat foods you enjoy. If you prefer golf for exercise, then do golf!