16 September 2023 , 13:00
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How many of us eat healthily on a daily basis?
With tempting treats such as sausages, biscuits and other ultra-processed foods all vying for our attention it can often be hard to reach for that celery stick or apple instead. There's no denying that what we eat seriously impacts our health, and too many of us are putting high cholesterol food into our bodies far too regularly.
Cholesterol is a fatty, wax-like substance found in the blood - and too much of it can cause serious health problems. Eventually these deposits grow and make it tough for blood to flow through the arteries, with the accumulation sometimes suddenly breaking off and forming a clot, leading to a heart attack or stroke.
This build-up can also cause high blood pressure. As such, it is vital we do all we can to keep cholesterol levels down, and thankfully there has been much research into how best to do this. From a diet packed with saturated fats to physical inactivity, there are many factors within your control that can be addressed. With this in mind, Dr Justine Butler, head of research at Viva!, has shared eight tweaks to your diet that could really help:
Eat more plant foods
A plant-based diet could be a simple, fuss-free way to eliminate cholesterol from your food choices, the expert explained. She said: “There is no cholesterol in plant foods – so, it follows that a vegan diet is cholesterol-free.” Plus there's plenty of variety too, with nuts, seeds, fruits and vegetables to choose from.
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Avoid trans fats and limit saturated fats
Tasty foods such as sausages, butter, coconut oil, biscuits and other ultra-processed foods all contain saturated and trans fats - which drive cholesterol production in the body.
“You can still have the occasional cake or a few biscuits but try to limit your intake of these unhealthy types of fat,” Dr Butler said.
Oats for breakfast
Loaded with soluble fibre, oats can go some way to reducing your levels of 'bad' cholesterol by regulating the absorption of the waxy substance from your bloodstream.
“A 50 gram-sized serving provides nearly five grams of fibre and this can be boosted by adding dried fruit, nuts, a banana or berries and soya milk,” Dr Butler said.
Choose wholegrain
From wholemeal bread to wholewheat pasta or brown rice and quinoa....wholegrains can lower cholesterol because of the fibre they are packed with.
“Simply swap refined white bread, rice and pasta for healthier wholegrain varieties,” the expert said.
It's always a good idea to eat as healthily as we can - but there's plenty of room for treats, too! (Getty Images)Finger on the pulse
Boasting loads of protein and other nutrients, pulses, such as beans, peas, lentils and chickpeas are all good for lowering cholesterol. Similarly to oats and wholegrains, their fibre content can help keep your levels in check.
Always grab your five a day
Fruit and vegetables are naturally very low in fat and bursting with cholesterol-lowering fibre, vitamins, minerals and antioxidants which can all contribute to good heart health.
"Make sure you get at least five a day – the more the better!” the expert added.
Worship the soya
Packed with fibre, unsaturated fats and a range of vitamins and minerals, just 25 grams of soya protein a day can reduce your cholesterol.
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“You can get that from 100 grams of tofu, a 200-millilitre glass of soya milk and one soya yoghurt,” Dr Butler said. She recommended combining all of these dietary tweaks with regular exercise. “And your heart will thank you,” she said.
Go nuts for nuts
Backed by plenty of research, the small crunchy foods can help reduce cholesterol, blood pressure and blood sugar, as well as improve the balance of fats in your blood.
As such, Dr Butler recommended aiming for a small handful of mixed nuts, including Brazil nuts, almond, cashews, walnuts and pistachios per day.