Surprising chocolate treat among top seven foods to help cut cholesterol

24 January 2024 , 07:00

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Adding berries such as blueberries and raspberries into your diet is an easy and tasty way to lower your cholesterol. (Image: Getty Images)

We hear the word cholesterol and we automatically think it's a bad thing - but certain types of it are actually essential for our health.

Your body requires 'good cholesterol' to function properly, but it is crucial to make sure you keep its 'bad counterpart' in check. Excessive levels of 'bad cholesterol' and other substances can lead to plaque forming in the arteries, elevating the risk of conditions such as coronary heart disease, heart attack and stroke, says the British Heart Foundation.

Cholesterol, a blood fat transported by proteins called lipoproteins, is produced in the liver and can also enter the bloodstream after eating foods high in saturated fat, such as lamb, pork, beef, and poultry with the skin on. Additionally, full fat milk, as well as dairy products derived from them such as butter, cheese, and ice cream, contain saturated fats. Perhaps surprisingly, both palm oil and coconut oil also contain saturated fats.

But in an effort to keep you healthy, nutrition experts at Prepped Pots powered by MuscleFood have revealed seven foods that can be incorporated into any diet to improve cholesterol levels. Ashleigh Tosh says: “Our cholesterol is really important to overall heart health and wellbeing and we should take good care of it. The good news is there are foods out there that can lower high cholesterol levels and provide us with good cholesterol which is important in keeping our arteries clean.

“Things like berries, nuts and dark chocolate are all things we should be incorporating into our diet. It’s important to remember that good cholesterol health comes from other elements, too. A healthy diet, regular exercise and limits on alcohol and smoking are all crucial to good heart health.”

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Seven foods to help lower cholesterol

Berries

Adding berries such as strawberries, blueberries and raspberries into your diet is an easy and tasty way to lower your cholesterol. They are packed with antioxidants and fibre that improve your overall heart health. Enjoy them on their own or add them to shakes and breakfasts.

Fatty fish

Fatty fish like salmon are rich in omega-3 and can increase our levels of ‘good’ cholesterol. Other types of fatty fish include tuna and sardines.

Avocado

This popular fruit contains healthy fats which lower LDL cholesterol and increase HDL cholesterol, giving it the perfect balance. Because they are a fatty fruit, try to limit yourself to half an avocado a day.

Garlic

Garlic contains compounds that can lower cholesterol and high blood pressure. It’s a vegetable which can be easily incorporated into just about any recipe. You can also take this in supplement form.

Nuts

Almonds and walnuts are filled with healthy fats and fibres contributing to a healthy heart. Make a trail mix and eat around an ounce or two a day or add them into salads, breakfasts and smoothies.

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Fibre-rich vegetables

Vegetables are an important part of any healthy diet. Fibre rich veg like broccoli and brussels sprouts are particularly good for the heart, having a positive impact on cholesterol levels.

Dark chocolate

In moderation, dark chocolate can contribute to a healthy heart. In order to reap the benefits opt for a chocolate with at least a 70 per cent cocoa content.

Paul Speed