02 September 2023 , 13:04
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Your body needs cholesterol to perform important jobs, but too much can lead to serious health complications, including heart attacks and strokes.
Cholesterol is a fatty substance known as a lipid that helps to create hormones and cell membranes. However, having high cholesterol, known as hyperlipidemia, means the extra lipids start to build up in your arteries. According to the Cleveland Clinic, the lipids combine with other substances in the blood to form plaque, otherwise known as fatty deposits.
Over time these deposits grow, making it difficult for enough blood to flow through your arteries. Sometimes, those deposits can break suddenly and form a clot that causes a heart attack or stroke, adds the Mayo Clinic. It is usually linked to an unhealthy diet, being overweight, not exercising enough, smoking and drinking alcohol. High cholesterol is often labelled a 'silent killer' because it doesn't manifest itself through symptoms. Patients can only find out after having a blood test.
The British Heart Foundation reports that almost half of UK adults are living with cholesterol levels above national guidelines of total cholesterol (greater than 5mmol/L). However, cardiologist Dr Elizabeth Klodas has revealed the top three foods to slash cholesterol levels - and they all contain fibre. The expert said: "As a cardiologist, I always tell patients that lowering their LDL [low-density lipoprotein] 'bad' cholesterol can help prevent cardiovascular disease.
"Many foods have soluble fibre, which binds cholesterol in the digestive system and drags them out of the body before they get into circulation.” Firstly, Dr Klodas has hailed oats as essential to lowering cholesterol, she said: "I always stock my kitchen with oats, and typically have half a cup per day.
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"Not only are they high in fibre, they contain plenty of antioxidants, including those that help improve blood vessel function and lower blood pressure." Another fibre-rich food you should consider adding to your shopping list is the chickpea, which offers a variety of health benefits.
"They’re packed with potassium and magnesium, both important for blood pressure control," said Dr Klodas. "One cup has almost 15 grams of protein, 12 grams of fibre, and one-fourth of your daily iron requirement." If you enjoy snacking your way through the day, then why not include almonds in your lunchbox as they are packed with fibre, protein, and vitamin E. The British Heart Foundation (BHF) states: "If you have high cholesterol, it’s most important to eat less saturated fat.
"Foods that are high in saturated fats are things like fatty and processed meat, pies and pastry, butter, cream, and coconut oil." There can be simple dietary swaps you can do to help lower cholesterol levels. The BHF explains: "The best way to eat a better diet is to swap your saturated fats with foods that are high in unsaturated fat."
One example could be swapping butter, which is high in saturated fat, with vegetable oil spreads, such as sunflower or rapeseed oil. Another alternative could be replacing regular mince for lower-fat options, or trading red or processed meat for fish, turkey or chicken without the skin. Plant-based options, such as lentils, soya or Quorn, are also preferable to red meat.