High cholesterol: Nutritionist reveals top prevention tips
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Around 39 percent of adults in the UK are estimated to have high or borderline high levels of LDL cholesterol. However, unhealthy cholesterol levels can be combated by making dietary changes.
High cholesterol occurs when you have too much of a fatty substance called cholesterol in your blood.
This can be caused by a number of reasons, including high-fat diets, being overweight, smoking and drinking alcohol.
The condition can also be hereditary, meaning it is passed on through families.
While high cholesterol can lead to serious health conditions and, in some cases, even death, the risk of developing fatal symptoms can be reduced.
According to the NHS, however, people can lower their cholesterol levels by “eating healthily and getting more exercise”.
While changing your diet may sound like a challenge, some small food swaps can be a simple way of making a start in the right direction.
Opting for alternative breakfasts, or switching up your afternoon snack, can be a helpful key to reducing your cholesterol intake.
Experts also point out that not all cholesterol is “bad”, which is why an understanding of what is in your food is so crucial.
The NHS says HDL is “good cholesterol”, explaining: “This makes you less likely to have heart problems or a stroke.”
However, “bad cholesterol” is defined as LDL and non-HDL.
The NHS states: “this makes you more likely to have heart problems or a stroke.”
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Sources of bad cholesterol include fatty cuts of meat, full-fat dairy products such as milk and cream, deep-fried fast foods, processed foods including biscuits and pastries, and butter.
Sources of good cholesterol include olive oil, beans and legumes, whole grains and fatty fish among other things.
Salt can also be dangerous for raising high cholesterol. In fact, adults are advised to eat no more than six grams of salt a day which equates to roughly one teaspoon.
With this in mind, here are some simple mealtime food time swaps you can make in order to incorporate more good cholesterol, and reduce your risk of high cholesterol.
Opt for oats instead of cereal at breakfast time
Although cereal is a tasty breakfast option, it can be high in salt and sugar levels.
Depending on the type of cereal you choose, it can also be rather low in fibre.
Fibre is an important part of the diet, and according to Healthspan.co.uk: “Soluble fibre is particularly beneficial as it dissolves in the gut to form a thick paste that binds with cholesterol preventing them from being absorbed.”
Five to 10 grams of soluble fibre each day can decrease your LDL cholesterol.
A great way to boost your intake is by opting for porridge or soaked coats at breakfast.
A great way to boost your intake is by opting for porridge or soaked coats at breakfast.
Oats can also be added to breakfast smoothies, which can keep you full all day.
Choose oily fish instead of red meat at dinner time
Oily fish, including salmon, mackerel and trout are rich in omega-3 fatty acids which can benefit HDL cholesterol levels.
Omega-3 can help maintain healthy cholesterol levels by lowering your triglyceride levels. Triglyceride levels are a type of blood fat and are essential for good health, but too many can be dangerous.
As red meat is often high in saturated fat, by swapping it for oily fish, you are also reducing your intake of unhealthy fats.
Enjoy yoghurt rather than cream for dessert
Cream is a dessert treat, perfect for topping cakes and puddings with. However, it is another food that is high in saturated fat.
Over time, saturated fat can raise your LDL levels.
However, opting for yoghurt instead of cream can reduce this risk.
When purchasing your yoghurt, it is important to ensure you are opting for low-fat yoghurt instead of cream.
Yoghurt can be a delicious accompaniment to fruit or certain puddings, and can even be flavoured using spices or vanilla essence.
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