Having high cholesterol puts you at greater risk of heart attacks and strokes but certain dietary choices could help lower your levels.
Brits with or at risk of high cholesterol are encouraged to eat more of four types of food. Advice from the NHS website states that consuming these foods could help bring down your cholesterol.
Although having high cholesterol may not initially cause any issues, over time it can build up in the veins leading to blockages and preventing blood flowing properly through the arteries. As a result, having high cholesterol is a major risk factor for medical emergencies such as strokes and heart attacks.
Numerous elements can lead to raised cholesterol, with dietary choices playing a crucial role. In particular, consuming excessive amounts of saturated fat can elevate your cholesterol readings.
The NHS advises: “To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat. You can still have foods that contain a healthier type of fat called unsaturated fat.”
Given this advice, the health organisation has provided recommendations on foods that can help lower cholesterol levels. These include:
- Oily fish, like mackerel and salmon
- Brown rice, wholegrain bread and wholewheat pasta
- Nuts and seeds
- Fruits and vegetables
Oily fish
Oily fish contains abundant omega-3 fatty acids. Heart UK states: “They’re especially good for heart health, and eating them could help to prevent heart attacks and strokes.
“Omega-3 fats are a type of unsaturated fat – the type of fat that’s good for your cholesterol levels. The other main type of fat is saturated fats, which raise your cholesterol levels. For a heart-healthy diet, it’s good to swap saturated fats for unsaturated fats.”
Examples of oily fish include anchovies, bloater, carp, eel, herring (kippers), mackerel, pilchards, salmon, sardines, sprats, swordfish, trout, and whitebait.
Wholegrains
Wholegrains are another key component of a balanced diet. These are the seeds of cereal plants like wheat, barley and rye that have undergone minimal processing, thus retaining all three parts of the grain and a wide array of nutrients.
They’re also associated with a reduced risk of heart disease. Instead of just focusing on grains like brown rice and oats, it can be easier to increase your intake through wholegrain products.
Examples of wholegrain products include wholemeal bread, wraps, pittas and chapatti, wholegrain breakfast cereals like wheat biscuits and wheat flakes, wholewheat pasta, wholewheat couscous, wholemeal flour, bulgur wheat, rye bread and rye crackers, oat cakes (preferably reduced or low salt), muesli (choose unsweetened) and popped corn (opt for plain or without salt and sugar).
Nuts and seeds
Nuts and seeds are also beneficial for maintaining a healthy diet. They’re a good source of unsaturated fats and lower in saturated fats, which can help keep your cholesterol levels in check.
Heart UK explains: “They contain fibre which can help block some cholesterol being absorbed into the blood stream from the gut, as well as protein, vitamin E, magnesium, potassium, natural plant sterols and other plant nutrients which help keep your body healthy. They’re also filling, so you’re less likely to snack on other things.”
Fruits and vegetables
We should aim to consume at least five portions of fruit and vegetables daily. They are rich in fibre, and certain types of fibre can aid in reducing your cholesterol levels.
“It blocks some cholesterol from being absorbed from the intestines into the blood stream,” Heart UK explains. “Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, okra (ladies’ fingers), broccoli, apples, strawberries and prunes are also good options.”
