Heart-healthy meals for high cholesterol in Lagos
High cholesterol rarely has symptoms, but it quietly raises the risk of heart disease and stroke. Cutting saturated fat and eating more fibre are two of the most effective food changes, and our heart friendly plates do both.
Plates for high cholesterol this week
Calories, protein, carbs and fat per plate, worked out by our dietitians.
Why food matters for high cholesterol
- Saturated fat, found in fatty meat, processed meat and a lot of deep-fried food, raises LDL, the cholesterol that clogs arteries.
- Soluble fibre, from oats, beans and okra, helps carry cholesterol out of the body.
- Swapping some red and processed meat for fish and beans is one of the easiest changes with a real effect.
What we do on the plate
Less deep frying
Grilled, stewed and steamed far more often than fried.
Measured oil
Palm oil and vegetable oil are used, but in measured amounts, not a layer on top of the stew.
Fibre-rich sides
Beans, vegetables, okra and whole grains for soluble fibre.
Fish and lean protein
Fish and chicken more often than fatty or processed meat.
Nigerian food swaps for high cholesterol
Small changes to the food you already eat. Our plates are built this way already.
| Instead of | Try | Why |
|---|---|---|
| A layer of oil on top of the stew | Stew made with measured oilCuts fat and calories without losing flavour | Cuts fat and calories without losing flavour |
| Fried meat and fried fish | Grilled or peppered fish and chickenMuch less fat from the cooking | Much less fat from the cooking |
| Shaki, ponmo and offal often | Fish, chicken or beans most daysLowers saturated fat and dietary cholesterol | Lowers saturated fat and dietary cholesterol |
| White bread | Oats, beans or wholemeal breadSoluble fibre helps lower LDL cholesterol | Soluble fibre helps lower LDL cholesterol |
Want a plan made for you?
Sito Metabolic Health Clinic
Sito looks at cholesterol together with blood sugar, blood pressure and weight.
Questions about high cholesterol and food
Palm oil is high in saturated fat, so the amount matters. We use it for flavour in measured portions rather than avoiding Nigerian dishes altogether.
Diet can lower cholesterol meaningfully, but some people still need medication depending on their overall risk. Your doctor will advise. Our meals support either path.
For most people, eggs in moderation are fine. Saturated fat has a bigger effect on blood cholesterol than the cholesterol in eggs.
Fuel meals support a healthy diet and are not a treatment or a substitute for medical advice. If you take medication for blood sugar or blood pressure, are pregnant, or have kidney disease, speak to your doctor or a dietitian before changing how you eat.