Every so often, you may need to consider ways to lower your cholesterol.
For those who may not know, cholesterol is a waxy, fat-like substance that is essential for maintaining good health. However, an excess can be harmful and is found in your blood, cells and certain foods.
ITV‘s Dr Amir Khan has shared some straightforward tips on how to reduce high cholesterol levels. The doctor suggests incorporating five common foods into your diet to help manage the issue, and they’re easy to include in your daily routine.
He shared his advice in a simple-to-follow video on social media, emphasising the importance of mindful eating. There are some simple things you can do to better your health.
Dr Amir Khan stated: “Firstly we’ve got legumes or pulses so this includes beans, peas and lentils. They contain fibre, vitamins, minerals and proteins. Eating them regularly can actively lower your harmful fat levels.
“Next, avocados. Now these are full of something called monounsaturated fats – that’s the good type of fats. HDLs – they will help carry your cholesterol from your blood to the liver, which will get rid of it. Eat lots of them.
“Nuts, especially almonds and walnuts. Walnuts are full of the plant versions of Omega-3s – that’s good fats. But, nuts contain something called phytosterols and these help you block the absorption of cholesterol from the gut.”
The doctor also highlighted the importance of consuming more whole grains due to their high soluble fibre content. It’s no shocker that fruits, vegetables and berries are beneficial as they’re packed with soluble fibre too.
When it comes to cooking oils, he recommended olive oil, which is rich in “good fats” that help remove cholesterol from your blood. He emphasised that life is about balance and suggested incorporating more of these foods into your diet while reducing processed food intake.
The video has been viewed over 2,000 times since it was shared, with viewers quick to share their thoughts. One viewer expressed gratitude for the valuable advice, while another said: “I love your videos, and thanks for these. I’m on a low cholesterol diet as mine went through the roof. I’m loving oats and almonds.”
Someone else added: “Just wanted to thank you for all your advice and tips. Very assuring to get proper advice from a doctor.”
How can I lower cholesterol?
High cholesterol is caused by factors such as fatty food, lack of exercise, being overweight, smoking and drinking alcohol. It’s when there’s an excess of the fatty substance in your blood, and it’s something that can also be hereditary.
As there are usually no symptoms, a blood test is required for diagnosis. Cholesterol can be lowered by eating healthy foods, but some people may need medication.
People are being advised to incorporate more oily fish, olive oil, whole grains, nuts and seeds and fruits and vegetables into their diet. If you’re looking to reduce your cholesterol levels, it’s recommended to cut down on processed foods and meats, butter, cream, hard cheeses and cakes and biscuits.
Other beneficial actions include increasing physical activity, reducing alcohol intake and giving up smoking. If you have concerns about your cholesterol levels, it’s crucial to seek advice from your GP.