Cardiologists have shared two foods that research has shown can help lower cholesterol levels
Heart specialists have identified foods that could provide benefits similar to statins, including the ability to reduce cholesterol levels. Cardiologists at the British Heart Foundation (BFH) have highlighted two of the most effective natural alternatives that studies have demonstrated can positively influence cholesterol.
Countless foods and supplements claim to help lower cholesterol levels, a vital factor in maintaining heart health. Raised blood cholesterol can increase the risk of heart disease and other circulatory problems. There are two forms of cholesterol:
- Low-density lipoprotein: Also known as LDL or ‘bad’ cholesterol. It carries cholesterol from the liver to the rest of the body.
- High-density lipoprotein: Otherwise known as HDL or ‘good’ cholesterol. It transports cholesterol from your body back to your liver to be broken down.
Raised levels of LDL, commonly called ‘bad’ cholesterol, can lead to the formation of fatty deposits, called plaques, inside the walls of arteries. Over time, these plaques can solidify and narrow the arteries, restricting blood flow.
This reduced blood circulation to essential organs, especially the heart and brain, increases the probability of suffering a heart attack, stroke, or peripheral artery disease. If a fragment of plaque breaks away, it can move through the bloodstream, potentially causing a blood clot that blocks an artery, which could lead to a heart attack or stroke. Elevated cholesterol levels can lead to other health issues. These include hypertension and diabetes, which in turn increase the risk of heart disease.
Certain foods contain natural compounds that can lower cholesterol levels in a way similar to statin drugs. These beneficial foods are rich in soluble fibre, plant sterols and stanols, and omega-3 fatty acids.
Statins function by blocking an enzyme (HMG-CoA reductase) in the liver, which is vital for cholesterol production. This helps reduce the amount of ‘bad’ cholesterol (LDL) in the blood and potentially stabilises plaque in the arteries. Some foods, such as oats and plant sterols, also help the liver remove more cholesterol from the blood to produce bile.
While specific foods can help reduce cholesterol, it’s crucial to note that no single food or dietary change can match the effectiveness of statin medications in lowering cholesterol. However, some foods can help lower cholesterol levels through lifestyle modifications and may form part of a wider strategy for heart health.
Statins are highly effective cholesterol-lowering medications that should be taken as prescribed by a doctor. Alongside medication, a balanced diet, regular exercise, and maintaining a healthy weight are essential for controlling cholesterol. Consulting your GP before making significant dietary changes or considering alternative treatments is vital.
1. Oats
A recent study by University of Bonn found that eating oats for two days significantly helps reduce cholesterol. Oats are packed with a soluble fibre called beta-glucan, which is key to their cholesterol-lowering properties. When consumed, beta-glucan forms a gel-like substance in the digestive system, effectively trapping bile acids rich in cholesterol and preventing their absorption into the bloodstream.
Consequently, the liver must extract more cholesterol from the blood to create bile, reducing LDL cholesterol levels. Statins can also achieve this. By blocking cholesterol production in the liver, statins force the liver to use more cholesterol already circulating in the blood for bile production. This process helps to reduce LDL cholesterol levels in the blood.
Research suggests that adding beta-glucans to a balanced diet may modestly lower cholesterol levels. An extensive review of 58 controlled trials published in the British Journal of Nutrition found that middle-aged people saw a 4.2% drop in ‘bad’ cholesterol when they consumed 3.5g of beta-glucan from oat products daily over three to twelve weeks, compared to those who didn’t include it in their diet.
The Food and Drug Administration (FDA) advises a daily intake of 3g of oat beta-glucan to help lower LDL cholesterol levels. The BFH states: “A 40g serving of porridge oats contains 2g of beta-glucan, while a 250ml glass of oat milk contains 1g of beta-glucans. However, there is no research linking oats to a lower risk of heart attack or stroke.”
Oats are abundant in fibre, which lowers cholesterol levels, supports heart health, and boosts overall well-being. Whether you choose rolled oats, steel-cut oats, or oat bran, each variety is loaded with beta-glucan, which helps reduce cholesterol.
Adding oats to your meals is straightforward. You could have a warming bowl of porridge for breakfast, blend them into your favourite baked goods, or add them to soups and casseroles for extra nutrition.
2. Plant sterols and stanols
Certain margarines, milks, and yoghurts purport to lower cholesterol levels. These items are fortified with plant sterols and stanols, also known as phytosterols, which have been scientifically shown to help reduce cholesterol.
A thorough review of 124 studies published in the British Journal of Nutrition in 2014 revealed that consuming up to 3.3 grams of phytosterols daily can gradually decrease ‘bad’ low-density lipoprotein (LDL) cholesterol by 6% to 12% over roughly four weeks.
Plant sterols and stanols share structural similarities with cholesterol, enabling them to compete for intestinal absorption and thereby reducing the amount of cholesterol that enters the bloodstream. Small amounts of phytosterols can also be found in various plant-based foods such as fruits, vegetables, vegetable oils, nuts, and grains.
However, the total typically amounts to less than 600mg per day, significantly lower than the effective 2g available from fortified dairy products. The Association of UK Dietitians states: “Along with a healthy diet, eating foods that provide you with around 2g of plant stanols and sterols every day has been shown to reduce blood cholesterol levels.”
The BHF comments: “While plant sterols and stanols may lower your cholesterol, there have been no clinical trials that show they lower the risk of heart attack and stroke. In contrast, statins have been shown to reduce both your cholesterol levels and your risk of having a heart attack and stroke… Unsaturated fats in foods like vegetable oils, nuts, seeds, avocado and oily fish are healthy fats that can help maintain healthy blood cholesterol levels.”
While plant sterols and stanols have effects similar to statins in supporting cholesterol reduction, they cannot replace statin medication. They can be incorporated into a healthy lifestyle alongside statins to further lower cholesterol levels.
Statins, plant sterols and stanols are typically regarded as safe. Statins remain the most effective medication for reducing LDL cholesterol and lowering overall cardiovascular risk. Eating a balanced diet, staying active, quitting smoking, and maintaining a healthy weight can all help reduce your cholesterol.
To help lower cholesterol levels, it’s often recommended to choose fortified foods that deliver a sufficient dose of plant sterols or stanols, as daily intake from natural sources is usually insufficient. Before making any significant dietary changes or adding plant sterols and stanols for cholesterol management, it’s sensible to speak with a healthcare professional or a registered dietitian, especially if you have existing health conditions or are taking medication.
