Cholesterol is crucial for generating hormones and building cell walls, yet too much of this fatty substance can spark heart attacks and strokes.
If you’re grappling with hyperlipidemia – an overload of cholesterol – it’s collecting in your arteries, warns the Cleveland Clinic. This buildup joins forces with blood elements to form plaque, choking off your circulation over time. When these fatty deposits burst they risk clotting and unleashing cardiac meltdowns or cerebral shocks, according to the Mayo Clinic. The usual culprits of sky-high cholesterol levels range from poor diets and being overweight to doing no exercise, smoking and boozing.
Dubbed the ‘silent killer’, high cholesterol sneaks around undetected, with sufferers often clueless until a blood exam spills the beans. A shocking almost half of Brits have cholesterol that’s too high per British Heart Foundation figures, breaching the 5mmol/L barrier of national guidelines.
Dive into fibre-rich foods to slash that risky cholesterol – top tips straight from cardiologist Dr Elizabeth Klodas. She cuts to the chase: “As a cardiologist, I always tell patients that lowering their LDL [low-density lipoprotein] ‘bad’ cholesterol can help prevent cardiovascular disease.”
“Numerous foods contain soluble fibre, which binds cholesterol in the digestive system and eliminates it from the body before it enters circulation.” Topping her list are oats, which she deems vital for lowering cholesterol. She states: “I always stock my kitchen with oats, and typically have half a cup per day. Not only are they high in fibre, they contain plenty of antioxidants, including those that help improve blood vessel function and lower blood pressure.”
Dr Klodas also recommends chickpeas, another fibre-rich food. “They’re packed with potassium and magnesium, both important for blood pressure control,” she said. “One cup has almost 15 grams of protein, 12 grams of fibre, and one-fourth of your daily iron requirement.” For those who enjoy snacking throughout the day, almonds are a great choice as they are full of fibre, protein, and vitamin E. The British Heart Foundation (BHF) advises: “If you have high cholesterol, it’s most important to eat less saturated fat.”
“Foods that are high in saturated fats are things like fatty and processed meat, pies and pastry, butter, cream, and coconut oil.” Simple dietary swaps can help lower cholesterol levels. The BHF also says: “The best way to eat a better diet is to swap your saturated fats with foods that are high in unsaturated fat.”
For instance, switching from butter, which is high in saturated fat, to vegetable oil spreads like sunflower or rapeseed oil is a healthier option. Other healthier swaps include opting for leaner mince, choosing fish, turkey or skinless chicken over red or processed meats, and going for plant-based alternatives like lentils, soya or Quorn instead of red meat.
Courtesy: Steven White & Ben Hurst, The Mirror
