try to have a oil and fat free diet
for 2 months.A few changes could help protect you from this hidden condition:
• Try to keep your consumption of saturated fats to a minimum.
• Aim to replace saturated fats, with moderate amounts of ‘good’ fats also known as monounsaturated and polyunsaturated fats.
• Grill, steam, boil and bake foods instead of frying and roasting.
• Eat plenty of fibre-rich foods.
• Enjoy healthy snacks such as fruit, nuts and seeds, olives etc.
• Eat at least two portions of fish per week, one of which should be oily (Choose from salmon, mackerel, sardines, pilchards or herring).
• Include foods enriched with plant stanols/sterols, which are clinically proven to lower ‘bad’ LDL cholesterol as part of a healthy diet and lifestyle.
• Stay physically active. at least 30 minutes of moderate intensity exercise on five or more days of the week.
• Avoid smoking.
• Try and manage your stress
Foods to avoid
Limit saturated fats and oils, such as butter, palm oil, and coconut oil. Instead, use soft vegetable oils, such as olive or canola oil.
Avoid trans fats or partially hydrogenated vegetable oils. These oils go through a process that makes them solid. They're found in some
hard margarines, snack crackers, cookies,and chips.
Limit fatty meats such as corned beef, , ribs, steak, ground meat, hot dogs, sausage, bacon, and processed meats . Also limit organ meats like liver and kidney. Replace with skinless chicken or turkey, lean beef, pork, lamb, and fish. Try some meatless main dishes, like beans, peas, pasta, or rice.
Limit meat, poultry, and fish to no more than two servings, or 140 g, a day. Remember that a serving is about the size of a deck of playing cards.
Limit egg yolks.
Limit milk products that contain more than 1% milk fat. This includes cream, most cheeses, and nondairy coffee creamers or whipped topping (which often contain coconut or palm oils). Instead try fat-free or low-fat milk (0% to 1% fat) and low-fat cheeses.
Limit snack crackers, muffins, quick
breads, croissants, and cakes made with saturated or hydrogenated fat, whole eggs, or whole milk. Try low-fat baked goods, and use any spreads or toppings lightly.
Instead of using butter or margarine on bread, try dipping it in olive oil.
Avoid fast foods like hamburgers, fries, fried chicken, and tacos. They are high in both total fat and saturated fat. When you eat out, choose broiled sandwiches or chicken without skin
, salads with low-fat dressing, and foods that aren't fried. Ask the server to leave off the cheese and high-fat dressings like mayonnaise.