Healthy Food Guide (Australia) - - SHOPPING -

How much? You need about three ta­ble­spoons of spread such as Pro-ac­tiv or HeartPlus each day to lower choles­terol by 10 per cent, says the re­search. Reach that goal by spread­ing it on a sand­wich, melt­ing it over ve­g­ies or in mash po­tato, and drink­ing a glass of sterol-for­ti­fied milk such as HeartAc­tive. CATHER­INE SAXELBY’S Eat oily fish reg­u­larly bar­ley (which are also good sources of sol­u­ble fi­bre) at lunch or din­ner each day. Snack on nuts, not chips and salty snacks Nuts con­tain health­ier fats that have been shown to lower choles­terol and not have an ef­fect on weight. Plus, they’re loaded in sat­is­fy­ing pro­tein and fi­bre plus an­tiox­i­dant vi­ta­min E. How much? Grab a hand­ful (about 30g) of un­salted, raw or roasted nuts as a go-to snack. Thirty grams is ap­prox­i­mately 20 al­monds or 15 cashews. Add thick yo­ghurt in place of sour cream

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