High cholesterol, often referred to as a “silent killer” due to its lack of apparent symptoms, can be caused by multiple factors. Among its leading cause, though, are unhealthy diet and lifestyle choices.
Dr Kathryn Basford, from Asda Online Doctor by ZAVA told Express.co.uk: “Many foods contain saturated and unsaturated fats so your diet can have a huge impact on your cholesterol levels.
“Consuming high amounts of unhealthy fats from processed food such as sausages, butter, cakes and biscuits, can increase the amount of bad cholesterol in your blood which can lead to blockages in your arteries.”
However, it isn’t just the foods you are eating that can have an impact on raising cholesterol, according to Dr Basford, the foods you aren’t eating could also be crucial for overall health.
She explained to Express.co.uk that by increasing certain foods within the diet can actually work to reduce cholesterol levels.
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Plant sterols in pumpkin seeds work alongside omega-3 fatty acids to benefit your overall cholesterol levels.
Omega-3s also act to reduce atherosclerosis – a build-up of fatty material in the artery wall.
Studies show that pumpkin seeds can also lower triglycerides (blood fats) and blood pressure.
If you find it difficult to incorporate pumpkin seeds into your diet, they can also be enjoyed in oil form.
According to a 2020 study published in Scielo Brazil, researchers saw a significant reduction in low-density lipoprotein and diastolic blood pressure values and an increase in high-density lipoprotein cholesterol (good fats).
Berries
Increasing your daily fruit and vegetable intake is recommended by the NHS as part of a healthy diet.
However, according to Dr Basford, berries, in particular, could be the key to reducing cholesterol levels.
She told Express.co.uk: “Berries are rich in polyphenols, a plant compound with proven heart-related benefits.
“This particular compound has been proven to help reduce the risk of strokes, improve insulin resistance and systemic inflammation and lower blood pressure.”
Over the years, several studies have found berries to work wonder not only in boosting good cholesterol but also in reducing the risk of hypertension.
A Finnish study conducted in 2008 concluded: “Antioxidant-rich berries may lower blood pressure and raise good cholesterol.”
In 2016, a scientific report published on the US National Library of Medicine also found that berries “significantly reduced the levels of LDL cholesterol”.
The good news is, berries aren’t the only way to get a polyphenol boost.
Dr Basford added: “If you’re not a fan of berries you can also get polyphenols from tea, cocoa and fruits, as well as vegetables.”
