An award-winning nutritionist is urging Brits to follow the ’80/20 rule’ in a bid to cut their unhealthy cholesterol levels. Figures suggest 54 per cent of Brits could have high cholesterol levels, with figures higher among women than men.
Rob Hobson is an award-winning nutritionist and Sunday Times best-selling author. He listed a number of nutritional tips which can help people reduce their cholesterol levels.
This ranged from cooking more at home and reducing the number of ultra-processed foods you eat, to incorporating healthy fats and consuming more plant-based protein. He also advocated the 80/20 rule, which is where people eat healthy foods 80 per cent of time time, while enjoying more indulgent food 20 per cent of the time without feelings of guilt.
“Lowering cholesterol doesn’t have to be complicated—simple food swaps can make a big impact,” he said. “Here are eight sensible tips to support healthy cholesterol levels through diet. From boosting soluble fibre to embracing heart-healthy fats, these small changes add up over time.
“Remember, it’s all about balance! Follow the 80/20 rule—nourish your body while still enjoying the foods you love. About dairy foods and cholesterol – cheese, full fat yoghurt and milk appear to be okay in moderation and have a neutral effect on cholesterol due to the food matrix according to research.”
His first suggestion was to eat more soluble fibre, which helps lowerlow-density lipoprotein (LDL) cholesterol, also known as bad cholesterol, by binding to it in the gut and removing it from the body.
This includes foods such as oats and oat bran, beans and lentils, nuts and seeds, fruit – especially pears, apples, berries,citrus fruits, and grapes – and vegetables. Brits should be consuming 30g of fibre a day, although more than 90 per cent of us do not manage to hit this target.
Rule two was eat more healthy fats in place of saturated fats. Heart-friendly fats such as those found in extra virgin olive oil, avocado, nuts, seeds, and oily fish, help improve cholesterol levels.
Hobson also suggests replacing red meat and processed meat consumption in place of plant-based protein. Red and processed meats can raise cholesterol, so things like tofu, lentils, chickpeas, beans, quinoa, buckwheat, and nuts and seeds can all help bring cholesterol down while also reducing saturated fat consumption and boosting your fibre intake.
He also advises eating more plant sterols and stanols. These are naturally-occurring compounds that help block cholesterol absorption. You can find them in a variety of seeds and nuts, fortified foods such as certain yoghurts and juices, and supplements. He suggests that a daily intake of 15-2.4g lowers cholesterol by 7-10 per cent in just 2-3 weeks.
Rob also urges people to cut down on ultra-processed foods and sugary snacks. Refined carbs, excessive sugar, and saturated fats contribute to higher triglycerides, which can worsen cholesterol levels. Cutting down on white bread, pastries, sugary cereals, muffins, doughnuts, crisps, biscuits, sausage rolls, plus sugary drinks and snacks can all help.
Cooking at home can also mean less saturated fats, sugar, and salt, as it gives you better control over ingredients compared to restaurant food. Swaps such as extra virgin olive oil over butter, grilling instead of frying, and reduced fat dressings, as well as wholegrain options and tomato-based sauces instead of cream, can all help.
Finally, he suggests following the 80/20 rule: “Enjoy a treat without guilt. Cholesterol levels are influenced by long-term habits, not by single meals. One indulgent meal won’t significantly affect your levels, so enjoy occasional treats while maintaining an overall balanced diet.”