| Instead of… | Eat more of… | Why it works |
| Daily fried rice + chicken | Boiled yam/plantain + kontomire stew with little oil | Lowers LDL fast |
| Red red + gari + lots of oil | Red red but cook beans with minimal palm oil + add smoked fish | Beans drop cholesterol 10-15% |
| Daily FanIce/FanYogo | Fresh oranges, mango, sobolo (no sugar) | Reduces triglycerides |
| White bread + margarine | Whole wheat bread or banku + light soup | Fibre pulls cholesterol out |
| Fried fish/Meat daily | Grilled tilapia or smoked mackerel 3–4× week | Omega-3 from fish raises HDL |
| Too much banku/kenkey | Replace one meal with brown rice or sweet potato | Lower glycaemic load → less triglycerides |
Golden Ghana foods that may lower cholesterol:
- Oats (Quaker or local millet porridge) → eat 3–4 times a week
- Beans, groundnuts (small handful daily)
- Okro, garden eggs, ayoyo, aleefu
- Moringa powder (1 teaspoon in soup daily) – drops LDL
- Sobolo (hibiscus tea) without sugar – drops blood pressure + cholesterol
Daily Habits That Move the Needle
- Walk fast 30–40 minutes every day (Madina to Legon or around your area)
- Reduce sugar drinks completely (Coke, Malta, even Malta Guinness)
- Garlic + ginger + prekese in stews → good results.
Consult your personal Dietitian or Doctor for more guidance or call our office line 0500021972 for help.
Disclaimer: This guide is not a treatment for high cholesterol!
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