You may also want to make some changes to your wider lifestyle
A nutritionist has revealed her top tips for keeping your cholesterol in check. The dietary expert outlined which foods to choose to manage your cholesterol levels, as well as some wider lifestyle changes to think about.
Abby Coleman, performance nutritionist at The Edge human performance lab, spoke about two crucial concepts to grasp when it comes to cholesterol.
She explained: “Typically LDL is termed the ‘bad’ cholesterol, while HDL is termed ‘good’. Cholesterol in itself isn’t bad, it’s when you have too much of it that it can begin to ‘stick’ to artery walls, form plaques and increase the risk of heart disease and strokes.
“HDL helps remove excess cholesterol and transport it to the liver for disposal. That’s why higher HDL is generally linked to lower risk.” HDL stands for high-density lipoproteins, while LDL represents low-density lipoproteins.
Ms Coleman also recently offered advice on which supplements might be worth incorporating into your daily diet.
What foods are good for reducing LDL cholesterol?
Ms Coleman noted that foods rich in monounsaturated and polyunsaturated fats are effective at lowering LDL cholesterol. These include:
- Oily fish (salmon, mackerel, sardines)
- Avocados
- Nuts (macadamia, walnuts, almonds)
- Seeds (sesame, sunflower, and pumpkin)
- Olive oil.
Foods packed with fibre can also help bring down LDL levels.
These can include:
- Oats and other wholegrains (brown rice, quinoa, wholewheat)
- Lentils and other pulses
- Fruits and vegetables (e.g. citrus fruits, berries, broccoli – variety is key).
Ms Coleman said you may also want to eat foods rich in polyphenols to support your heart health. Examples include grapes, green tea and moderate amounts of dark chocolate.
Meat eaters can also try switching to leaner protein choices, such as chicken, turkey and fish, rather than fattier options like pork, lamb or duck.
What other foods are worth considering to help manage cholesterol?
The nutritionist highlighted some other things to include in your diet to maintain good health and help keep cholesterol in check. Ms Coleman recommended:
- Fibre – especially soluble fibre, such as apples, oats, and beans
- Antioxidants – fruits and vegetables
- Wholegrains instead of refined carbs – Ms Coleman said: “Most people consider fats and pay less attention to the carbohydrates they’re consuming.”
- Plant stanols and sterols – found in nuts, seeds, fortified dairy products (yoghurt) – these are cholesterol-like compounds which lower LDL cholesterol, which are thought to work by reducing the absorption of cholesterol in the gut.
Ms Coleman also said you may want to make some broader lifestyle adjustments. She said: “Lifestyle changes are also important. You should stop smoking and aim to be more active in your daily routine.”
