Eat for your bloodwork

Lean protein, supports your lean-mass target.

Lean and versatile.

Dietary cholesterol barely moves blood LDL, enjoy.

Plant protein with zero saturated fat.

Fermented soy, protein plus gut benefit.

Protein + the soluble fibre your LDL plan wants.

Fibre-rich protein, great LDL food.

Soluble fibre binds cholesterol.

Efficient way to hit 30g per meal.

One of the leaner pork cuts, trim visible fat.

Fine 1–2× a week; saturated fat adds up against your LDL.

Higher in saturated fat, occasional.

High saturated fat, working directly against your LDL target.

Processed + saturated fat. The worst combination for your panel.

Processed meat, save for rare occasions.

Processed meats carry the strongest avoid-evidence of any food group.

Omega-3 powerhouse, actively lowers your LDL & triglycerides.

Cheapest omega-3s in the supermarket.

Omega-3 + calcium (bones in). Excellent.

Lean protein staple, brine or spring water over oil.

Very lean protein.

Cholesterol in food ≠ cholesterol in blood. Enjoy them.

Great fats, but salty, watch with your BP trend.

Deep-fried batter undoes the fish. Occasional treat only.

Protein-dense, your ideal snack base.

Even more protein per calorie than Greek yoghurt.

Slow-release casein, good evening protein.

Fine daily.

Saturated fat adds up if you drink a lot.

30g portions, cheese is your biggest hidden saturated-fat source.

Often 3+ teaspoons of sugar. Buy plain, add fruit.

The single easiest LDL swap: cook with olive oil instead.

Concentrated saturated fat.

Swap for Greek yoghurt in cooking.

Sugar + saturated fat. Occasional, small.

Beta-glucan is the best food intervention for your LDL. Daily if you can.

Complete protein grain.

Steady fuel for your zone-2 volume.

Fibre supports the LDL plan.

Better fibre than white, same fuel.

Great pre-training carb.

Whole potatoes are fine, it's the frying that isn't.

Fine around training; brown is better on rest days.

Low fibre, wholegrain does more for you.

Fine as training fuel.

Check labels, many are dessert in disguise.

Butter-laminated, among the most LDL-hostile foods.

Swap for porridge, same speed, opposite effect.

Fried in seed oil at high heat, usually heavily salted.

Pectin (soluble fibre) directly helps your LDL.

Polyphenols protect your excellent inflammation score.

Potassium supports your BP; perfect pre-cardio.

Whole fruit, not juice.

Fine, whole fruit sugar comes with fibre.

Monounsaturated fat that nudges LDL the right way.

Concentrated sugar, a small handful, not a bag.

All the sugar, none of the fibre. Whole fruit wins.

Better than juice; still easy to drink 400 kcal.

Nitrates support your VO2 push.

Fibre + micronutrients. Unlimited.

As nutrient-dense as it gets.

Best natural nitrate source, measurable VO2 benefit.

Nitrate-rich salad base.

Unlimited.

More vitamin C than oranges.

Lycopene, heart-protective.

Small but real cholesterol benefit.

Umami bulk for fewer calories.

Starchy but fibre-rich. All good.

Your default cooking fat, proven LDL benefit.

Good high-heat alternative to olive oil.

30g/day is associated with ~5% LDL reduction.

Soluble fibre + plant omega-3.

100% nuts version. Calorie-dense, spoon, not jar.

Mostly fine oils, but calories stack fast.

Modern ones are trans-fat free; sterol-fortified ones can help LDL.

~90% saturated fat, worse than butter for your LDL.

Hidden in processed food, another reason to cook fresh.

Chickpeas + olive oil, your ideal dip.

Good fats; brined ones are salty so don't inhale the jar.

Wholegrain, high-volume, low-calorie.

2 squares. Polyphenols, minimal sugar.

Sugar + saturated fat, occasional, small.

Some are candy bars with marketing. Check sugar < 10g.

High protein but processed and salty.

Raw or dry-roasted unsalted do the same job without the sodium.

Refined carbs + oil + salt, the trifecta to skip.

Palm oil + sugar, quietly one of the worst LDL offenders.

Save for birthdays. Actual birthdays.

Pure sugar, protect your excellent insulin sensitivity.

2.5–3L on training days.

Your default 'something interesting'.

Fine, but cap at 2–3 cups while we watch your BP trend.

Gentle caffeine + catechins.

Doesn't touch your sleep score. Great swap.

Vastly better than sugared. Not better than water.

Your sleep score drops ~11 points on drinking nights. Keep under 4 units/week.

Same sleep rule as beer, the 'red wine is healthy' era is over.

Counts toward the same 4 units.

Only earn their sugar on 90+ minute sessions.

Fastest route to undoing your metabolic scores.

Caffeine spikes + sugar, unhelpful for your BP trend.

Ice cream you drink.

Fish + rice, go easy on the soy sauce.

The reliable good choice on most menus.

Beans + rice + protein is great; cheese + sour cream tips it over.

Thin crust, less cheese, add veg. Occasional.

Steamed + stir-fried choices beat battered ones. Salt is the issue.

Tomato-based (rogan, jalfrezi) over cream-based (korma, masala).

Fatty beef + cheese + white bun, the LDL trifecta.

Deep-fried in reused oil.

Processed fatty meat, the 2am classic your LDL remembers.