Cholesterol gets a bad press, but we do need some of it to manufacture cells, produce certain hormones and for digestion. What we don’t need though is too much of it! Specifically, we don’t want too much ‘bad’ cholesterol, because this ‘furs up’ the arteries, preventing healthy blood flow and making heart attacks and strokes more likely.
Leap to low fat
Up to a third of the cholesterol in your body comes from what you eat, so an essential step in lowering cholesterol is reducing the total amount of fat consumed. Reducing saturated fat, found in animal products, is particularly important as it increases ‘bad’ cholesterol levels. Trans-fats also increase ‘bad’ cholesterol levels so should be avoided.However, unsaturated fat, found in avocado, sunflower and olive oil, seeds, walnuts and almonds, helps to lower cholesterol, so more of this in the diet is a good idea. Plant sterols
from supplements can also reduce 'bad' cholesterol levels.
Fill up with fibre
Soluble fibre-rich foods such as porridge oats, lentils, beans and nuts, can help lower cholesterol. Soluble fibre binds to cholesterol, removing it from the body. Start the day with a bowl of porridge, snack on oatcakes, and add a portion of beans or lentils to a meal each day. A fibre supplement may help
too. Fruits and vegetables are rich in soluble fibre and contain antioxidants needed to stop cholesterol creating fatty plaques that narrow, or ‘fur up’, the arteries.
Enjoy exercise
Exercise reduces levels of ‘bad’ cholesterol and increases ‘good’
cholesterol levels, and this is what the body wants. I recommend at least 30 minutes of moderately intensive exercise, at least five days a week.
Go for garlic
Garlic may help to lower cholesterol, make blood less likely to clot and lower blood pressure. All these effects can help keep the heart and circulation healthy. Although the debate continues about just how beneficial garlic is with regards to lowering cholesterol, it’s worthy of consideration. It’s unlikely to do any harm, and may well do a great deal of good.
Opt for omega 3
The body can’t make essential fatty acids, so our diet or a supplement needs to provide them. By lowering cholesterol, lowering blood pressure, making blood less likely to clot and preventing irregular heart rhythms, they protect the heart and circulation. Oily fish are a rich source of omega 3 and one or two portions a week are recommended. If preferred, omega 3 is found in good quality supplements.
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