Medical experts at one of the world’s top universities have said that some “simple” changes can make for a dramatic drop in cholesterol levels. Experts at Havard Medical School have put together a report on managing cholesterol and have outlined four key steps.
They said: “Many people can lower their cholesterol levels simply by changing what they eat. For example, eating less meat (and leaner cuts) and more vegetables, fruits, and whole grains can potentially lower your total cholesterol by 25% or more.”
Lowering your cholesterol through diet
Stick with unsaturated fats and avoid saturated and trans fats: The Harvard experts said: “Most vegetable fats (oils) are made up of ‘healthy’ unsaturated fats that are good for your heart. Foods that contain healthy fats include oily fish, nuts, seeds, and some vegetables. At the same time, try to limit your intake of foods high in saturated fat, such as many meat and dairy products.”
Get more soluble fibre: The experts said that eating more soluble fibre, which is found in foods such as oatmeal and fruits, “can lower blood cholesterol levels when eaten as part of a healthy-fat diet”.
Include plant sterols and stanols in your diet: The experts explained: “These naturally occurring plant compounds are similar in structure to cholesterol, so when you eat them, they help limit the amount of cholesterol your body can absorb. Plant sterols and stanols are found in an increasing number of food products, such as spreads, juices, and yoghurts.”
Find a diet that works for you: Finally, they suggested that you should tread your own path. It could be tempting to try something a friend or relative has done when they tell you that a particular diet has worked for them.
But they issued a word of warning: “If you do, and after a few months, you discover that you’re not getting the same benefits, you may need to chalk it up to genetic and physiological differences. There is no one-size-fits-all diet for cholesterol control. You may need to try several approaches to find one that works for you.
“Although diet can be a simple and powerful way to improve cholesterol levels, it plays a bigger role for some people than for others. Don’t be discouraged if you have followed a diet but haven’t reached your goal blood level. Keep it up. Even if you do end up needing medication to keep your cholesterol in check, you likely will need less than if you didn’t make any dietary changes.”
The full report is called Managing Your Cholesterol.