What foods lower cholesterol?

High cholesterol is a significant risk factor for developing heart disease. Cholesterol is a type of fat that is produced naturally by the liver and is also found in some foods. When cholesterol levels in the blood become too high, it can lead to the formation of plaques in the arteries that supply blood to the heart. Over time, these plaques can narrow the arteries and reduce blood flow, leading to various heart conditions such as angina, heart attack, and stroke.

There are two main types of cholesterol:

1. Low-density lipoprotein (LDL) – the ‘bad’ cholesterol that can clog arteries.

2. High-density lipoprotein (HDL) – the ‘good’ cholesterol that removes LDL cholesterol from the bloodstream and takes it back to the liver.

There are simple dietary and lifestyle interventions that can improve your cholesterol profile. These include:

·       Reducing intake of saturated fat, which is strongly linked to elevated LDL cholesterol levels. Deep fried foods, biscuits, cakes, butter and processed meats are high in saturated fat. Interestingly, saturated fat is the key dietary contributor to elevated LDL cholesterol, not dietary cholesterol itself.

·       Eating more fibre. Soluble fibre prevents the reabsorption of cholesterol-containing bile salts from the bowel, lowering cholesterol. Fruit, vegetables, legumes, nuts, seeds and wholegrains are rich in fibre.

Oats are particularly good for you because they contain a special type of fibre called beta-glucan which has strong cholesterol-lowering properties.

·       Consider eating more plant sterols, which actively block cholesterol absorption. These are found naturally in plant foods but can be added to products like milk and spreads. Two to three grams of plant sterols per day has been shown to improve cholesterol profile.

·       Exercising regularly: Regular physical activity can help lower LDL cholesterol levels and increase HDL cholesterol levels. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.

·       Losing weight: if you are overweight or obese, losing even a small amount of weight can help improve cholesterol levels.

·       Quitting smoking: Smoking can lower HDL cholesterol levels and increase the risk of heart disease. Quitting smoking can help improve your overall health, including your cholesterol levels.

It is important to talk to your healthcare provider before making any major changes to your diet or exercise routine, especially if you have other medical conditions or are taking medications. Also, our cholesterol levels can have a significant genetic component and some people also require medication to improve their levels. Either way, your healthcare provider can offer personalized recommendations and monitor your progress over time.

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