High cholesterol, often dubbed a ‘silent killer,’ quietly raises the risk of heart attacks and strokes without obvious symptoms. While millions of people struggle with this condition, simple adjustments to your diet can make a significant difference in managing cholesterol levels naturally.
Dietitian Angie Jefferson highlights four key food groups that work alongside prescribed medications to help lower ‘bad’ cholesterol and support cardiovascular health.
- Foods with Plant Sterols and Stanols
Plant sterols and stanols resemble cholesterol in structure and help block its absorption in the gut, reducing blood cholesterol over time. Although present in small amounts in many plant foods, achieving an effective daily dose of 3 grams requires consuming specially fortified products such as mini shot-style drinks, spreads, or yoghurts enriched with these compounds. However, continuous intake is necessary, as the body doesn’t retain their benefits once consumption stops.
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Oats and Barley
Rich in beta-glucan, a soluble, gel-forming fiber, oats and barley bind to cholesterol and bile acids during digestion, aiding in their removal from the body. Consuming at least 1 gram of beta-glucan per portion through these grains or foods made from them can contribute to lowering cholesterol levels.
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Nuts
A small handful of nuts daily offers heart-healthy nutrients including protein, fiber, minerals, and plant compounds. Regular consumption has been shown to support overall heart health and help combat high cholesterol.
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Soya Products
Incorporating soya foods such as soya mince, edamame beans, or tofu can be a valuable plant-based protein source that also aids in managing cholesterol. These foods are packed with beneficial fibers and plant compounds that promote cardiovascular wellness.
While these foods can actively help lower cholesterol, it’s equally important to reduce or avoid foods high in saturated fats and trans fats, which can elevate cholesterol levels. Alongside dietary choices, the NHS recommends maintaining at least 150 minutes of moderate physical activity each week to support heart health and cholesterol management.
By making informed food choices and staying active, individuals can take effective steps toward controlling high cholesterol and reducing the risk of serious heart-related issues.