What should I eat to lower cholesterol?

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How to Lower Your Cholesterol Naturally Through Diet

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High cholesterol is a significant risk factor for heart disease, but the good news is that dietary and lifestyle changes can make a big difference. While weight loss and medications like statins can help, focusing on modifiable diet and lifestyle factors is crucial for long-term health. Below, we’ll explore evidence-based strategies to lower your LDL cholesterol (“bad” cholesterol) through diet, with practical tips tailored for a New Zealand audience.

1. Swap Unfiltered Coffee for Green Tea

Did you know that unfiltered coffee (e.g., French press or plunger coffee) contains compounds called diterpenes, which can raise LDL cholesterol? Switching to green tea is a great alternative. Green tea is rich in antioxidants, particularly catechins, which have been shown to reduce LDL cholesterol levels.

Tip: Enjoy a warm cup of green tea with a squeeze of lemon in the morning or as a calming afternoon break. Brands like Twinings and Dilmah offer affordable options.

2. Increase Your Soluble Fibre Intake

Soluble fibre binds to cholesterol in the digestive system and helps remove it from the body. Studies show that 5-10 grams of soluble fibre daily can reduce LDL cholesterol by up to 5%.

• Oats: A bowl of porridge is a fantastic way to start the day. Brands like Harraways offer local options. Try adding cinnamon and fresh fruit for flavour.
• Supplements: Consider psyllium husk supplements or products like ‘OatActive’ to boost your fibre intake.

Tip: Make overnight oats with ‘So Good’ soy milk and top with kiwifruit for a heart-healthy breakfast.

3. Snack on Nuts and Seeds

Nuts like almonds, walnuts, and hazelnuts are rich in unsaturated fats, fibre, and plant sterols, which work to lower LDL cholesterol. A meta-analysis found that consuming 28 grams of nuts daily can reduce LDL by 5-7%.

Tip: Try a keto-friendly nut-based cereal or make your own mix of almonds, walnuts, and pumpkin seeds. Keep a handful of raw nuts in your bag for a healthy snack.

4. Incorporate More Soy Protein

Soy protein has been shown to lower LDL cholesterol by around 3-4% when consumed regularly. Products like soy milk, tofu, and tempeh are excellent sources.

Tip: Use ‘So Good’ soy milk on your cereal, or add tofu to a stir-fry with broccoli and capsicum. You can also find tempeh at specialty stores like Huckleberry.

5. Reduce Saturated Fats from Animal Products

Saturated fats, found in cheese, meat, and full-fat dairy products, raise LDL cholesterol. Replacing these with healthier options is key.

Tip: Opt for lean cuts of meat (e.g., skinless chicken breast), and swap butter for spreads like avocado. Choose low-fat dairy options from local brands like Anchor and Meadow Fresh.

6. Cook with Healthy Oils

Polyunsaturated and monounsaturated fats (PUFAs and MUFAs) can lower LDL cholesterol and increase HDL (“good” cholesterol). Canola oil, olive oil, and avocado oil are excellent choices.

Tip: Use canola oil for baking and cooking. For salads, drizzle olive oil over leafy greens with a squeeze of lemon juice.

7. Limit Processed Foods

Highly refined processed foods, such as biscuits, cakes, and fried snacks, are often high in trans fats and sugars, which negatively impact cholesterol levels.

Tip: Swap store-bought biscuits for homemade oat cookies sweetened with a touch of manuka honey. Replace chips with air-popped popcorn seasoned with herbs.

8. Choose Plant Sterol-Fortified Foods

Plant sterols are compounds that block cholesterol absorption in the gut, reducing LDL levels by 6-15% when consumed regularly. Margarines like ‘ProActive’ are fortified with plant sterols and are widely available in supermarkets.

Tip: Spread ‘ProActive’ margarine on Vogel’s toast or add it to steamed vegetables for a cholesterol-lowering boost.

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And just to clarify, I have no financial ties to the products mentioned above.

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The Bigger Picture

While diet plays a significant role in managing cholesterol, don’t forget about lifestyle changes:

• Exercise: Aim for at least 150 minutes of moderate exercise per week. Take advantage of New Zealand’s beautiful parks and beaches for walking or cycling.
• Weight Management: Losing just 5-10% of your body weight can significantly reduce LDL levels.

By making these changes, you’ll not only improve your cholesterol levels but also enhance your overall health and well-being. Remember, small, consistent steps lead to long-term success!

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