What you eat can naturally influence cholesterol levels (Image: Getty)
Managing high cholesterol is a common health issue across the country, as one in two people will be diagnosed with the condition, according to Heart UK. Most are prescribed medication, but lifestyle and diet play a huge part in keeping the condition under control.
NHS surgeon and online content creator Dr Karan Rajan claims there are several essential go-to foods he would have in his kitchen if he were managing high cholesterol. He says these can help create meals or replace harmful snacks that can silently let cholesterol creep out of control.
1. Berries
Dr Rajan said these are “rich in polyphenols”, especially anthocyanin, which increases the amount of bile acids formed. He said producing more of this means “more cholesterol is excreted”
He added: “These polyphenols also act as antioxidants, which can actually help the lining of the blood vessels. The polyphenols also limit the amount of LDL oxidation, which is bad cholesterol.”
Good options to keep in the fridge for healthy snacks include strawberries, raspberries and blueberries. Shoppers can pick these up from most supermarkets, with some offering discounted berries that are “wonky”.
2. Seeds
Dr Rajan said that these have healthy fats, which “reduce intestinal cholesterol absorption” and “reduce liver fat synthesis”. These compounds work together to reduce “bad” LDL cholesterol while increasing or protecting “good” HDL cholesterol.
Good options for managing cholesterol include chia, pumpkin, sesame and sunflower seeds. To get the full cholesterol-lowering benefits of these seeds, some recipes may call for them to be mixed into oats or smoothies or used whole as a topping over salads or on breakfasts like pancakes.
Most supermarkets will sell these in the aisles sell home baking goods. They might also be displayed with the fruit or world foods.
3. Beans and lentils
The doctor said: “These contain fermentable fibres, which maximise short-chain fatty acid production, which actually down-regulates the liver cholesterol synthesis. They’re also rich in plant proteins, which actually increases LDL receptor activity, which means more LDL clearance.”
Most beans and lentils – including soya beans, chickpeas, kidney beans and green lentils – are highly effective at this job, shoppers just need to be careful when buying any in prepacked tins. The British Heart Foundation and the NHS say that baked beans are a great, convenient option for a heart-healthy diet.
Because they are made from haricot beans, a half-can portion (around 200g) provides nearly one-third of your daily fibre target and delivers a strong dose of cholesterol-busting soluble fibre. The tomato sauce is also rich in lycopene, an antioxidant linked to improved heart health.
While the beans themselves are excellent, the sauce can be a hidden source of added sugar and salt. To maximise heart benefits, choose versions that say they have reduced salt and/or sugar. Avoid pairing them with high-saturated-fat items like sausages, bacon, or cheese, which will counteract the cholesterol-lowering effects.
4. Oats
An ideal staple to keep in the kitchen for breakfasts, Dr Rajan said: “These are rich in the prebiotic fiber beta-glucan, which is one of the most studied prebiotics for cholesterol reduction.
“These form a viscous soluble gel that binds to bile acids and excretes them and forces your body to pull more LDL cholesterol out of circulation to make even more bile.”Oats are available in the supermarket alongside other cereals.
Before making major lifestyle changes, consult with your doctor to see if certain foods are suitable based on your health needs. Always speak to your doctor first before making any drastic diet or lifestyle changes. Consult a GP before adding any of these foods into your diet to check they are suitable for you, especially if you are taking medication.
