How to Reduce Your Cholesterol with Diet: Cholesterol is a hot topic in health circles and for a good reason. With 59% of adults in the UK having raised cholesterol levels in 2021, managing it is crucial for maintaining long-term health. Globally, a third of ischaemic heart disease cases are attributable to high cholesterol, making it a major factor in heart disease. The good news? Diet plays a key role in helping you manage cholesterol naturally. Let’s dive into the changes you can make to keep your heart healthy.
What Is Cholesterol and Why Should You Care?
Cholesterol is a fatty substance that your body needs in small amounts. However, too much of the wrong kind—Low-Density Lipoprotein (LDL), or “bad” cholesterol—can lead to clogged arteries, increasing the risk of heart disease and stroke. On the other hand, High-Density Lipoprotein (HDL), or “good” cholesterol, helps remove LDL from your bloodstream.
Managing cholesterol is essential because high cholesterol is responsible for 2.6 million deaths annually, accounting for 4.5% of total global deaths. In the UK, 72% of adults aged 45–64 have high cholesterol, which significantly increases the risk of heart disease in this age group.
Foods to Avoid for Lowering Cholesterol
The first step in lowering cholesterol is understanding which foods are raising it.
1. Saturated Fats
Foods high in saturated fats, such as red meats, butter, cheese, and full-fat dairy products, raise LDL cholesterol. Many traditional British foods—like sausage rolls and meat pies—are rich in these fats. Reducing these can make a significant difference to your cholesterol levels, especially as you approach mid-life, when cholesterol levels tend to peak.
2. Trans Fats
Trans fats, commonly found in processed foods, snacks, and fast food, are particularly harmful as they raise LDL cholesterol and lower HDL cholesterol. Reducing your intake of these foods is essential for lowering cholesterol and improving overall health.
3. Sugary Foods
While sugar itself doesn’t contain cholesterol, a high-sugar diet can lead to weight gain and obesity, both of which are risk factors for high cholesterol. Cutting back on sugary drinks and snacks will benefit your heart and your waistline.
Foods That Help Lower Cholesterol
Now, let’s focus on foods that actively help reduce cholesterol levels.
1. Oats and Barley
Oats contain beta-glucan, a type of soluble fibre that helps reduce LDL cholesterol. Starting your day with a bowl of porridge made from UK brands like Quaker Oats can have a tangible impact. Research shows that just 3 grams of soluble fibre from oats per day can reduce LDL cholesterol by up to 10%.
2. Fruits and Vegetables
Fruits such as apples, pears, and citrus, and vegetables like broccoli and carrots, are high in fibre and help reduce cholesterol absorption in the bloodstream. Including at least five portions of fruits and vegetables daily is essential for maintaining heart health.
3. Nuts and Seeds
Nuts, especially almonds and walnuts, are packed with heart-healthy fats and fibre, helping lower LDL cholesterol. Studies show that eating around 50 grams of nuts daily can reduce cholesterol by about 5%.
4. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are rich in Omega-3 fatty acids, which lower LDL cholesterol and raise HDL cholesterol. Including these fish in your diet regularly can help reduce your overall risk of heart disease.
5. Legumes
Beans, lentils, and chickpeas are rich in fibre and protein. Their ability to lower LDL cholesterol makes them a fantastic plant-based option for any meal. Incorporating legumes into your diet two to three times a week can improve cholesterol levels and promote heart health.
Read more: What is the Halal Diet?
Healthy Fats to Include
Not all fats are bad! Including healthy fats in your diet can help improve cholesterol levels.
1. Monounsaturated Fats
These fats are found in olive oil, avocados, and certain nuts. Monounsaturated fats help lower bad cholesterol without affecting good cholesterol. Swapping butter for olive oil or adding avocado to your salads are simple ways to include these heart-healthy fats.
2. Polyunsaturated Fats
Polyunsaturated fats, found in oils like sunflower oil and flaxseeds, as well as Omega-3-rich fish, are great for your heart. Incorporating them into your diet helps reduce LDL cholesterol and inflammation.
Easy Meal Ideas to Lower Cholesterol
Incorporating these foods into your daily meals is easier than you think! Here are a few simple meal ideas:
- Breakfast: A bowl of porridge with mixed berries and chia seeds.
- Lunch: Lentil soup with a side salad drizzled with olive oil.
- Dinner: Grilled salmon with steamed vegetables and quinoa.
How to Read Food Labels in the UK
When shopping for food, understanding UK food labels is crucial for making heart-healthy choices. The traffic light labelling system, which rates fat, saturated fat, and sugar content, is a great guide. Look for products with green or amber labels for fat and saturated fat to ensure you’re making cholesterol-friendly choices.
Lifestyle Tips to Support Your Diet
Along with dietary changes, making these lifestyle adjustments will help improve your cholesterol levels:
- Exercise: Regular physical activity can raise HDL cholesterol and lower LDL cholesterol. A 30-minute walk each day can make a huge difference.
- Limit Alcohol: Drinking too much alcohol raises cholesterol levels. Keep it moderate—the NHS recommends no more than 14 units per week.
- Quit Smoking: Smoking lowers HDL cholesterol. Quitting can improve your cholesterol profile within weeks.
Supplements to Consider
In addition to food, some supplements may help lower cholesterol:
- Omega-3 Supplements: If you’re not getting enough fatty fish in your diet, Omega-3 supplements can help reduce LDL cholesterol and triglycerides.
- Plant Sterols: Found in certain margarines and spreads, plant sterols help block cholesterol absorption in the digestive system.
7-Day Diet Plan for Lowering Cholesterol
Day 1:
Breakfast:
- Porridge made with oats, topped with mixed berries and chia seeds.
- Green tea.
Snack:
- Apple slices with a small handful of almonds.
Lunch:
- Grilled chicken salad with leafy greens, cherry tomatoes, avocado, and olive oil dressing.
- Whole-grain roll.
Snack:
- Low-fat yogurt with a tablespoon of ground flaxseeds.
Dinner:
- Baked salmon with quinoa and steamed broccoli.
Day 2:
Breakfast:
- Whole-grain toast with mashed avocado and a boiled egg.
- Herbal tea.
Snack:
- Carrot sticks with hummus.
Lunch:
- Lentil soup with a side of mixed salad (spinach, cucumber, tomatoes, and olive oil).
Snack:
- A pear.
Dinner:
- Grilled mackerel with roasted sweet potatoes and sautéed spinach.
Day 3:
Breakfast:
- Smoothie with unsweetened almond milk, spinach, banana, and a tablespoon of flaxseeds.
Snack:
- A handful of walnuts.
Lunch:
- Quinoa salad with chickpeas, mixed vegetables, and lemon-tahini dressing.
Snack:
- A small bowl of mixed berries.
Dinner:
- Grilled turkey breast with whole-grain couscous and roasted vegetables.
Day 4:
Breakfast:
- Overnight oats with chia seeds, almond milk, and mixed fruit.
Snack:
- A handful of sunflower seeds.
Lunch:
- Tuna salad with cucumber, tomatoes, and olive oil dressing.
Snack:
- A few slices of orange.
Dinner:
- Stir-fried tofu with brown rice and mixed veggies.
Day 5:
Breakfast:
- Whole-grain toast with peanut butter and banana slices.
- Black coffee or tea.
Snack:
- A small handful of mixed nuts.
Lunch:
- Grilled chicken wrap with whole wheat tortilla, hummus, and mixed greens.
Snack:
- Cucumber slices with guacamole.
Dinner:
- Baked cod with roasted Brussels sprouts and quinoa.
Day 6:
Breakfast:
- Oatmeal with sliced almonds, blueberries, and a sprinkle of cinnamon.
Snack:
- Sliced apple with peanut butter.
Lunch:
- Mediterranean salad with chickpeas, feta, olives, and olive oil dressing.
Snack:
- A few slices of melon.
Dinner:
- Grilled salmon with steamed asparagus and wild rice.
Day 7:
Breakfast:
- Smoothie with kale, flaxseeds, mixed berries, and unsweetened almond milk.
Snack:
- A handful of cashews.
Lunch:
- Whole-grain pasta salad with chickpeas, cherry tomatoes, spinach, and olive oil.
Snack:
- A handful of grapes.
Dinner:
- Baked chicken with roasted vegetables (sweet potatoes, carrots, and zucchini).
General Guidelines for Lowering Cholesterol:
- Include Soluble Fibre: Oats, beans, lentils, and fruits like apples and pears are great sources.
- Focus on Healthy Fats: Incorporate more olive oil, avocado, and fatty fish like salmon and mackerel.
- Limit Saturated and Trans Fats: Cut down on red meat, full-fat dairy, and processed snacks.
- Incorporate Plant Sterols: Found in certain margarine spreads and fortified foods, these help lower cholesterol.
- Eat More Omega-3s: Found in fatty fish, flaxseeds, and walnuts, Omega-3s can help reduce LDL cholesterol.
Beverage Suggestions:
- Water: Always prioritize water for hydration.
- Green Tea: Known for its antioxidant properties, which can help improve cholesterol levels.
- Herbal Teas: These can be great alternatives to sugary drinks and help promote overall health.
When to Consult a GP
If you’ve made dietary changes but your cholesterol remains high, it’s important to consult your GP. You may need medications like statins, which are commonly prescribed in the UK for managing cholesterol. Regular monitoring through blood tests will ensure that your cholesterol levels are under control.
Conclusion
Reducing your cholesterol doesn’t have to be daunting. By making a few changes to your diet and focusing on heart-healthy foods, you can significantly improve your cholesterol levels. Start with small steps, and soon enough, your heart will thank you. With raised cholesterol estimated to cause 29.7 million DALYs (2% of total global disability-adjusted life years), taking control of your diet is a powerful way to protect your long-term health.
Read more: How Much Caffeine is in Diet Coke?
