• A plan called Therapeutic Lifestyle Changes (TLC) can help people who have high levels of cholesterol in their blood
  • We all produce some cholesterol naturally as part of normal body function. Raised cholesterol in the blood may increase your risk of coronary heart disease
  • Changing your diet and lifestyle can help to improve your cholesterol profile and reduce your risk of heart diseases. If you are overweight, losing weight will help to reduce the risk of heart diseases
  • If you smoke it is advisable to stop smoking


Eat more omega-3 fats (heart-healthy fats)

  • Aim to eat fish three times a week (salmon, tuna, mackerel and sardines), walnuts, canola, flaxseed and soybean oils
  • It helps reduce your total cholesterol by decreasing your bad cholesterol (LDL) levels and increasing your good cholesterol (HDL) levels

Keep the total amount of fat that you eat (heart-healthy fats) to 25% to 35% of the calories that you eat

Good source: Olive oil, canola oil, peanut oil, safflower oil, sesame oil, avocados, peanut butter, nuts and seeds

Get 20g to 30g of dietary fibre per day (mainly soluble fibre)

  • Fruits, vegetables, whole grains, and dried beans are good sources of fibre
  • Aim for five portions of fruits and vegetables per day. A portion is equivalent to one cup of raw fruits or vegetables or ½ cup of cooked vegetables. Always go for the whole fruit rather than its juice
  • Have 3 ounces (90 grams) of whole grain foods every day


Limit saturated fats to less than 7% of total energy requirement

Avoid fatty meat, poultry skin, bacon, sausage, whole milk, cream, coconut milk and butter

Avoid trans-fats. Look for 0g trans fats in the food label

  • Stick margarine, shortening, most fried foods and packaged foods made with hydrogenated fats
  • High-fat bakery products, such as doughnuts, biscuits, croissants, Danish pastries, pies, cookies
  • Snacks made with partially hydrogenated oils, including chips, cheese puffs, cake mixes, instant noodles, regular crackers

Limit the amount of cholesterol that you eat to 200 milligrams (mg) per day

  • Foods high in cholesterol include egg yolks, fatty meat, whole milk, cheese, shrimp, lobster, and crab
  • One egg yolk has about 212 mg of cholesterol

Avoid eating in fast food restaurants

  • Fast food items are specifically high in saturated fats, trans-fats, salt, cholesterol, and calories, making it unfit to be part of a daily diet
  • If you cannot fully avoid fast foods, then limit consumption to one to two times in a month
  • Choose healthier choices like salads, grilled foods, and whole wheat bread sandwiches


  • Aim for 30 minutes of exercise on most days, at least 150 minutes of moderate physical activity a week
  • It will help you reduce your total cholesterol and improves your good cholesterol
  • Achieving and maintaining healthy weight will decrease your risk for cardiovascular diseases

American Dietetic Association Nutrition Care Manual/American Heart association