Cholesterol is a fatty substance found in the blood. Having too much of it can lead to blockages in the blood vessels, which can be cause for serious concern. Luckily there are ways to help reduce cholesterol levels, including diet.
“Others supply healthy fats which directly lower low-density lipoprotein [‘bad’] cholesterol, while some foods contain plant compounds which can prevent the body from absorbing certain types of cholesterol that can be damaging to arteries and encourage inflammation.
“A Mediterranean-style diet is a good way to go, including healthy sources of fatty acids – omega 3, 6 and 9, from oily fish, avocados, nuts, seeds, olives and their oils, increasing fibre and antioxidant-rich fruit and vegetables, and reducing processed foods which contain sugar and trans fats and can lead to atherosclerosis.”
She specifically recommended upping your intake of foods high in soluble fibre.
“Soluble fibre is well known to lower the risk of heart disease,” Ms Graham said.
Other foods containing soluble fibre include oats, beans, lentils, carrots, sweet and white potatoes, squash and asparagus.
Ms Graham shared other types of food to help lower cholesterol.
Healthy fats
“Oily, fatty fish such as salmon, mackerel and herring are a source of omega 3 fats EPA and DHA which have proven cardiovascular benefits,” she said.
“Omega 6 and 9 fats from olives, olive oil, nuts, and avocados have been shown to reduce low-density lipoprotein and triglycerides, increase high-density lipoprotein [‘good’ cholesterol] and reduce inflammation.
Antioxidants
She said: “Eat the rainbow, with a wide variety of colourful fruit and veg, dark, leafy greens and berries are rich in antioxidants. Red meat, eggs and dairy also contain antioxidants such as CoQ10 and vitamin A.”
Polyphenols
She added: “These protective compounds made by plants give deeply coloured fruit and vegetables their pigmentation, including blueberries, aubergine, and apples.
“Other good sources are green and black tea, extra-virgin olive oil, citrus fruits, turmeric, nuts, chocolate, coffee and red wine.
“Dark chocolate has been shown to lower blood pressure and low-density lipoprotein cholesterol and improve insulin sensitivity, while red wine has been shown to help reduce oxidised fats after a meal helping to manage inflammation.”
