Ok, so I obviously can’t promise what we did will work for anyone else, but here goes;
We had both put on a little bit of weight (not heaps), but we all know weight around the stomach increases cholesterol, so this diet is based on moderate weight loss for the first three months. If you don’t need to lose weight, just up the calories to your normal amount, without cheating with extra sarurated fat or Sugar.
For women, around 1500 calories total in a day, for men, around 1800, both including drinks. We would calories count across a week, and I wouldnt recommend you try to do this consistently each day - aim for most days at 1200/1500, so occasionally you can have a meal/ drinks without thinking about it / feeling deprived.
Within your calorie allocation;
Eat heaps of fruit and veg,
Bread should be only multigrain with lots of nuts and seeds,
Use sterol fortified milk,
Afternoon snack of sterol fortified yoghurt,
Eat very lean meats - chicken breast, kangaroo (ok, that’s for Australians only -maybe turkey?) ham with all fat trimmed, canned tuna in spring water, fish at least once a week
Use only olive oil, when you are cooking, use only a small spray from an aerosol can - 2g per person max.
Maximum added oil for cooking (including spray in the pan, home made and pre-prepared dressings etc), is 5g per day
Choose only one processed food occasionally to be the centerpiece of a meal (e.g. sausages), and when you do, DO NOT eat anything more than 10g of fat per 100g
Snack on foods with good oils, avocado on toast, almonds (both of which are particularly high in antioxidants and good oil).
We were relatively young, and had high alcohol consumption. We dropped that to 21 standard drinks per week in Australia (15 in the US). Still too much, but with our age it worked. That was wuthin the calorie allocation.
Once you’ve done that and lost the weight (or if you don’t need to), you can raise your calories a little but with complex carbs and goodv oils.
If you do this consistently then 1 meal per week you should be able to eat whaf you want.
The specific thing that the GP was so imleressed with was the LDL / HDL ratio. To achieve that, ths replacement of the saturated fats with things like nuts, avocado etc is critical.
Use lots of herbs, chilli, fish sauce, soy sauce, lime juice for flavour, and enjoy!