Cholesterol is vital for the body’s proper functioning, but elevated levels of ‘bad’ cholesterol or low-density lipoprotein (LDL) can increase the risk of angina, heart attack, or stroke. There are several dietary and lifestyle changes you can make to manage your cholesterol levels without medication.
Poor diets rich in animal fats, saturated fats, and alcohol, coupled with an unhealthy lifestyle, are significant contributors to hypercholesterolemia. Other factors that can raise cholesterol levels include liver diseases, endocrine and renal pathologies, certain medications, and genetic predisposition.
Nutritionist Mario Ortiz, who boasts thousands of followers on social media, has identified four foods that can help improve cholesterol levels in a video posted on his Instagram account. Firstly, he suggests increasing oat intake, describing it as a “wonderful cereal that contains beta-glucans which can help reduce cholesterol”.
Avocado also makes the list. A study by Penn State researchers published in the Journal of the American Heart Association found that consuming an avocado a day improves diet quality and helps lower cholesterol levels.
Mario Ortiz describes it as “a food rich in monounsaturated fats just like olive oil, specifically oleic acid.” Another key item to grab from the produce aisle is fruit like apples, oranges, or berries, which are “rich in pectin, a type of fibre that helps improve cholesterol.”
The expert also suggests adding chia seeds into your diet; he noted: “They have a type of gelatinous fibre that also benefits cholesterol levels.”
This particular kind of fibre can aid in reducing blood cholesterol without affecting triglycerides or good cholesterol. To lower cholesterol, the NHS advises reducing consumption of fatty foods, especially those high in saturated fat, and opting for more oily fish, olive oil, brown rice, wholegrain bread, and wholewheat pasta, along with nuts, seeds, and plenty of fruits and veggies.
It’s recommended to cut down on meat pies, sausages, fatty cuts of meat, butter, cheese, cakes, and biscuits, as well as foods containing coconut or palm oil. Increasing physical activity and quitting smoking are also effective ways to lower cholesterol levels.
If you suspect you might have high cholesterol, a blood test is the only way to be sure. Contact your GP if you’re concerned or seeking guidance.