Millions of people in the UK suffer from high cholesterol – more than one in five adults have it. While cholesterol is an important substance in our bodies, having too much of it can cause problems.
Cholesterol is a fatty substance, called a lipid, which is found naturally in your blood. When cholesterol levels get too high, it can damage blood vessels leading to risk of heart disease and stroke.
Eating too much fatty foods, drinking alcohol, not exercising enough, being overweight and smoking can all cause high cholesterol. High cholesterol is also symptomless, so it’s important to get a test to check your levels if you’re at risk.
Luckily, you can lower your cholesterol by simply by changing your diet and eating healthily – and the key is eating plenty of foods rich in fibre. According to Harvard Medical School, there are 11 fibre-rich foods that can naturally lower levels.
Oats
Eating oats for breakfast is one of the easiest ways to lower your cholesterol levels, according to Harvard Medical School. This is due to the soluble fibre they contain, which helps alleviate cholesterol in the digestive system.
Oats can be eaten in various ways, including porridge, overnight oats and baked oats.
Barley/whole grains
Adding barley and whole grains to your diet is another way to incorporate cholesterol-busting food. Like oats, they deliver plenty of soluble fibre.
Beans
Beans are a great source of soluble fibre, and they also take longer to digest, leaving you fuller for longer after a meal. They are also an incredibly versatile food, and can be eaten hot or cold in soups or salads.
Aubergine
Aubergine is another food which if incorporated in the diet can help lower cholesterol.
Nuts
Numerous studies have shown that nuts – including almonds, walnuts and peanuts – are good for the heart and can lower cholesterol levels.
Vegetable oils
Swapping out butter and lard for vegetable oils such as olive oil is much better for you, and can help lower levels, according to experts.
Fruit
Fruits such as apples, grapes, strawberries and citrus fruits can all help with cholesterol because they are packed full of pectin, a type of soluble fibre.
Fortified food
These are foods that have added nutrients in them that aren’t present naturally. Examples are cereals, often fortified with iron and Vitamin B, and milk which is fortified with vitamin D.
Soy
Eating foods containing soy such as tofu and soy milk can help lower levels, although you would need to consume 25 grams of soy protein a day to lower LDL by 5% to 6%.
Fatty fish
Eating fatty fish such as salmon, sardines, mackerel and trout, can lower cholesterol levels because it is rich in omega-3 fats which reduce triglycerides in the bloodstream, considered a major factor in high cholesterol.
Fibre supplements
Supplements may help lower cholesterol levels, including plant sterols, green tea and flax seeds.
However, cholesterol can be lowered simply by adding more fibre to your diet.