High cholesterol can be a serious health concern, with around 59% of the UK population having elevated cholesterol levels, putting them at greater risk of heart issues and strokes. Cholesterol charity Heart UK emphasizes that excessive cholesterol can lead to the formation of fatty plaques in artery walls, causing atherosclerosis and potentially leading to heart problems.
Heart UK provides valuable insights on combating high cholesterol levels, recommending specific foods that can aid in lowering cholesterol and offering guidance on the ideal daily intake of these foods. They advise decreasing saturated fat consumption and incorporating unsaturated fats into the diet. Consuming two portions of fish per week, with at least one being oily, is recommended. Oily fish, rich in omega-3 fats, includes salmon, sardines, pilchards, trout, herring, and mackerel. It is important to avoid coconut and palm oil due to their high saturated fat content.
Fruits and vegetables are also highlighted for their ability to reduce the risk of heart disease, stroke, and certain cancers. These nutrient-rich foods are high in fiber, which aids in lowering cholesterol levels. Pulses such as beans, peas, and lentils, as well as specific fruits and vegetables like sweet potato, aubergine, okra, broccoli, apples, strawberries, and prunes, are recommended for their beneficial properties.
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Moreover, Heart UK explains the potential of sterols and stanols, plant chemicals that block cholesterol absorption and lower blood cholesterol. These compounds are commonly found in fortified foods such as mini yogurt drinks, fat spreads, milk, and yogurts. Incorporating one to three servings of these fortified foods daily can lead to a cholesterol reduction of up to 10% over three weeks.
Oats and barley, rich in beta-glucan fiber, are emphasized for their cholesterol-lowering benefits. Consuming three servings of beta-glucan-rich products per day can help lower cholesterol levels. Lastly, incorporating nuts and soya-based foods into the daily diet can aid in keeping cholesterol in check.
By incorporating these six types of foods into your daily meals, you can actively work towards lowering your cholesterol levels and promoting heart health.