High cholesterol: Nine foods that help to lower cholesterol naturally
High cholesterol affects six in ten Brits, Heart UK statistics reveal.
This is a major concern, as the prevalent problem increases heart attack and stroke risk.
Before doctors prescribe patients with medication, they often advise them to re-vamp their diets.
So what should you eat the lower your cholesterol?
In order to reduce your “bad cholesterol”, it’s important to monitor which foods you are putting into your body.
Harvard Health recommends eating foods that are rich in soluble fibre.
The product binds to the small intensive and attaches to cholesterol particles.
This helps the body to pass cholesterol out of the body through the feces, instead of clogging up your arteries.
Research shows that LDL cholesterol can decrease by up to 18 percent by consuming roughly 30 grams of soluble fibre daily.
The university also recommends food that is high in unsaturated fat.
These claims are backed by the NHS, which urges Brits to eat more “good” fats.
The website explains: “It’s not healthy to completely cut all types of fat from your diet.
“It’s important to replace saturated fats with unsaturated fats.
“They have been shown to increase levels of ‘good cholesterol’ (high-density lipoprotein, or HDL) and reduce any blockages in your arteries.”
Nine foods that could lower your cholesterol naturally, according to Harvard Health
1. Oats – These are a good source of soluble fibre, which helps to pass cholesterol through the body
2. Barley and other whole grains – These products lower the risk of heart disease and are also rich in soluble fibre
3. Beans – Another source of cholesterol-clearing soluble fibre
4. Aubergine and okra – These are low calorie vegetables that are packed with fibre
5. Nuts – Nuts have been shown to lower LDL by 5%. Always choose unsalted and unsweetened varieties.
6. Vegetable oils – Natural oils contain unsaturated fats that help to lower cholesterol
7. Apples, grapes, strawberries and citruses – Incorporate these foods into your diet to boost your soluble fibre intake
8. Soy – Studies show that consuming 25 grams of soy protein a day can lower LDL by 5% to 6%
9. Fatty fish – The NHS recommends eating oily fish as it contains unsaturated fat that helps to clear cholesterol
Before making any drastic changes to your diet, it’s advisable to contact a doctor.
Your GP may recommend a blood test in order to establish if you are battling high cholesterol.
If you are overweight, smoke and have high blood pressure, you may be more at risk.
Those with a family history of high cholesterol are also warned to be cautious about their lifestyles.
- High cholesterol
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