High cholesterol can quietly wreak havoc in your arteries, putting you at a higher risk of heart disease and stroke. Therefore, it’s imperative to keep the fatty substance at bay.
Fortunately, a cardiologist has revealed the seven best foods that could do this with gusto. Dr Neil Ruparelia, Consultant Cardiologist at The Harley Street Clinic, part of HCA Healthcare UK, told Express.co.uk: “To lower high cholesterol, consider incorporating certain foods into your diet that can help reduce levels of low-density lipoprotein (LDL or “bad” cholesterol) while increasing high-density lipoprotein (HDL or “good” cholesterol).”
1. Oats and barley
Popular breakfast choices, oats and barley are “like little cholesterol magnets”, the cardiologist explained.
He said: “They contain a special type of fibre [called beta-glucans] that binds to bad cholesterol in your body, making it easier for your system to flush it out.”
Dr Ruparelia recommended aiming for at least one serving, which is about 120 to 200 grams, of oats or barley per day to get a substantial amount of beta-glucans.
2. Oily Fish
The likes of salmon, mackerel, and trout are packed with omega-3 fatty acids, which not only slash bad cholesterol levels but also boost your good cholesterol, according to the doctor.
He said: “Include fatty fish in your diet at least two times per week. A serving size is typically around 100 grams.”
3. Nuts
Rich in monounsaturated and polyunsaturated fats, nuts actively work to lower your bad cholesterol.
Dr Ruparelia explained that eating the likes of almonds, walnuts, and pistachios will also boost your levels of antioxidants that have further cardiovascular benefits.
He recommended going for a small handful of nuts, which is the equivalent of around 40 to 50 grams. “Be mindful of portion sizes, as nuts are calorie-dense,” the cardiologist added.
4. Olive oil
The Mediterranean diet staple has monounsaturated fats that can lower bad cholesterol without harming your good cholesterol.
The doctor said to incorporate olive oil in your primary cooking, aiming for about two to four tablespoons per day.
5. Fruits and vegetables
Fruits and vegetables, such as blueberries and spinach, not only offer a colourful addition to your meals, but they are also high in fibre, antioxidants, and plant sterols.
“Together, they lower the total amount of cholesterol your body absorbs and help your system get rid of bad cholesterol,” Dr Ruparelia said.
He recommended getting a variety of fruits and vegetables in your daily diet, aiming for at least five servings a day.
6. Legumes
The soluble fibre in beans, lentils, and chickpeas attaches to cholesterol, escorting it out of your body.
You should include legumes in your diet several times a week. A serving size is about 120 to 200 grams of cooked legumes.
7. Avocado
Similarly to olive oil, avocado contains monounsaturated fats that lower bad cholesterol and promote good cholesterol.
Dr Ruparelia said: “Incorporate one-half to one whole avocado into your daily diet. Avocado can be added to salads, sandwiches, or used as a spread.”
The cardiologist noted that while these are general recommendations, your individual dietary needs can vary. He added: “It’s crucial to maintain a well-balanced diet that includes a variety of nutrient-dense foods. Additionally, consider consulting with a healthcare professional or a registered dietitian to tailor your diet to your specific health goals and needs.”
