Just had my yearly health check and all came back normal but bad cholesterol levels were a bit high.
Any ideas how to get it down to normal levels?
My usual diet is as follows:
Supplements: Omega 3, Multivitamin, Vit D 5000iu, Biotin 5000mcg, Vit C 1000mg
BREAKFAST Calories Protein Carbs Fats Calcium banana 110 1 30 0 6 whey protein isolate 120 24 1.5 0.4 161 oat/rice milk 60 0 12 1.5 110 oats 129 5.3 22 3 25 blueberries 35 0 9 0 1 yoghurt 120 4 8 6 90 574 34.3 82.5 10.9 393 SNACK apple 52 0.3 13.8 0.2 9 banana 110 1 30 0 6 162 1.3 43.8 0.2 15 LUNCH meat source i.e chicken 150 25 0 4 50 rice or potatoes 250 2 30 0 20 veg source i.e brocoli 15 1.2 3 0.2 20 415 28.2 33 4.2 90 SNACK kefir (100ml) 60 4.6 8.3 0.83 162.5 dark chocolate 54 1 3.6 3.7 0.5 114 5.6 11.9 4.53 163 DINNER meat source i.e chicken 150 25 0 4 50 rice or potatoes 250 2 30 0 20 veg source i.e brocoli 15 1.2 3 0.2 20 415 28.2 33 4.2 90 PREWORKOUT banana 110 1 30 0 6 apple 52 0.3 13.8 0.2 9 162 1.3 43.8 0.2 15 WOROUT POST WORKOUT whey protein isolate 120 24 1.5 0.4 161 oat/rice milk 60 0 12 1.5 110 oats 129 5.3 22 3 25 blueberries 35 0 9 0 1 344 29.3 44.5 4.9 297 TOP UP MEAL eggs x2 156 12 1.2 10 50 wholegrain bread 150 5 20 5 50 avocado (half) 160 2 9 15 12 466 19 30.2 30 112 ADDITIONAL Olive oil 1x tbsp 60 0 0 7 0 Mayo 2x tbsp 140 0.2 0.2 15 1 Flora 1x tbsp 55 0 0 3.15 0 Ketchup 1x tbsp 20 0 4.2 0 0 275 0.2 4.4 25.15 1 Calories Protein Carbs Fats Calcium Totals 2927 147.4 327.1 84.28 1167 26.38% 58.54% 15.08%