High cholesterol is a risk factor for heart disease, which is the number one cause of premature death and among men in the UK. Indeed, half of all adults are at risk of heart disease but with a few simple adaptations you can lower cholesterol levels and safeguard your heart health.
Lifestyle and dietary habits have a huge influence over cholesterol levels and the risk of developing cardiovascular disease so making changes such as exercising regularly, eating a balanced diet and avoiding smoking are essential.
What is cholesterol?
Cholesterol is a waxy substance found in your blood and in your cells. Your liver makes most of the cholesterol in your body and the rest comes from foods you eat. Cholesterol itself isn’t bad and your body needs it to make hormones, vitamin D, digestive fluids and for your organs to function properly.
There are two forms of cholesterol:
Low-density lipoprotein (LDL) is the unhealthy kind of cholesterol often referred to as ‘bad’. LDL cholesterol can build up in your arteries and form fatty, waxy deposits called plaques.
High-density lipoprotein (HDL) is the healthy kind of cholesterol often referred to as ‘good’. It transports excess cholesterol out of your arteries to your liver, which removes it from your body.
What happens if you have high cholesterol?
High cholesterol itself doesn’t usually cause any symptoms, but it does increase your risk of serious health conditions. Over time, high levels of LDL cholesterol can damage your arteries, contribute to heart disease, and increase your risk for a stroke.
Impact of high cholesterol
Many factors can increase your chances of having heart problems or a stroke if you have high cholesterol.
- An unhealthy diet – especially if rich in saturated fat and sugar.
- Smoking – one particular chemical found in cigarettes called acrolein stops HDL from functioning properly, which can lead to narrowing of the arteries (atherosclerosis)
- Diagnosed with diabetes or high blood pressure (hypertension)
- A family history of heart disease
Exercise is also important
Being overweight and not exercising affect the fats that circulate in the bloodstream. Carrying excess weight can increase levels of LDL cholesterol, while being inactive can depress protective HDL cholesterol. Maintaining a healthy weight and exercising can reverse these effects on cholesterol.
Certain foods have been shown to reduce cholesterol and can be used alongside medication or as a natural way to approach reducing your cholesterol levels. Certain foods work in different ways to lower cholesterol by the effect of soluble fibre (removes LDL cholesterol from the body), unsaturated fats (rebalance cholesterol levels) and plant sterols, which black the body from absorbing cholesterol.
Six food swaps for lower cholesterol
Breakfast cereal for oats
Fibre is an important part of the diet and one that few people eat enough of. The average intake of fibre in the UK is just 2/3 of the recommended 30g per day (which only 9% of men and 4% of women achieve). Soluble fibre is particularly beneficial as it dissolves in the gut to form a thick paste that binds with cholesterol and cholesterol like substances preventing them from being absorbed. Studies suggest that by eating 3g of oat beta glucan per day (2-4 portions of oat-based foods) may help to reduce LDL cholesterol by 5-10% over 4 weeks (1).
Swap you usual cereal for something oat based. Oats can be used to make porridge or soaked oats, and granola is a tasty option to top yoghurt. You can also add oats to breakfast smoothies.
Cow’s milk for soya milk
Foods such as tofu, edamame beans and soy milk all contain soy protein, which is often regarded as helping to lower cholesterol and is a key part of the Portfolio diet. It is thought that consuming up to 25g of soy protein per day can help to lower LDL cholesterol by up to six percent (2).
Try switching cow’s milk for a soy alternative to increase your intake of soy protein. This alternative can be used in the same way as milk and look for a brand that is fortified with calcium.
Chocolate bar for dried fruit and nut bar
Chocolate is high in saturated fat, which can increase levels of LDL cholesterol if eaten in excess. Dried fruit and nut bars contain less saturated and more monounsaturated fats found in nuts. Monounsaturated fats help to lower LDL cholesterol and increases HDL cholesterol. Various studies have shown how nuts including almonds, peanuts and walnuts in your diet (50g per day) can slightly lower LDL cholesterol by up to five percent (3).
Dried fruits also have heart healthy properties as sultanas and raisins contain resveratrol, which is a polyphenol antioxidant thought to be associated with good heart health. Their soluble fibre content also helps to lower cholesterol by binding in the gut.
Cream for low-fat yoghurt
Cream is another food that is high in saturated fat, which can increase your levels of LDL cholesterol. Saturated fat is not all bad and it does also help to lower triglycerides and nudge up levels of HDL cholesterol when eat in moderation. The role of saturated fat in heart disease is a topic that is often under debate but limiting your saturated fat intake will help to maintain a healthy body weight.
Switching to low fat yoghurt over cream is a simple food swap that can be used in the same way when cooking. You can flavour yoghurt with spices such as cinnamon, vanilla or lemon juice, which makes a nice accompaniment to fruit or fruit-based puddings.
Butter for low-fat spread fortified with plant sterols such as Benacol
Plant sterols are extracted from plant gums and have been shown to help lower LDL cholesterol by inhibiting it from being absorbed in the body. These compounds are now added to many foods including spreads, milks, orange juice and yoghurt and research has shown that consuming 2g of plant sterols per day can lower LDL cholesterol by around ten percent (4). Try swapping butter for a lower fat spread fortified with plant sterols. Plant sterols are also available as a supplement such as Healthspan Plant Sterols (£5.99 for 30 tablets).
Red meat for oily fish
Oily fish such as salmon, mackerel and trout are rich in omega 3 fatty acids. These fats can help to increase HDL cholesterol and reduce LDL cholesterol as well as reducing triglycerides in the bloodstream. Swapping out red meat for oily fish means that you are not only gleaning omega 3 but cutting back on saturated fat.
High cholesterol is a risk factor for heart disease but by changing the way you eat and adopting healthy lifestyle habits you can reverse the risk and improve your levels.
If you found X helpful, you’ll find more ideas for diet and lifestyle changes for better health on our Health channel.