Eating to beat cholesterol

 

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With one in two adults having high cholesterol levels, it’s time many of us changed the way we eat. Slash high cholesterol levels by making smart food choices, says Accredited Practising Dietitian Caitlin Reid.

What is cholesterol?

Cholesterol is a waxy substance made in the liver and is found in animal products. It has a number of functions in the body; it’s a component of cell membranes, sex hormones, and essential for the production of vitamin D and bile. Our liver processes most of our cholesterol, but when we eat foods high in saturated and trans fat our liver can’t cope and it’s returned to the bloodstream. Too much cholesterol in the bloodstream causes a build-up of fatty deposits, narrowing arteries and increasing heart disease risk.

Good vs bad

LDL cholesterol is the bad type as it deposits cholesterol onto blood vessel walls, where it builds up narrowing and eventually blocking the blood vessel, potentially causing a heart attack or stroke. HDL cholesterol on the other hand is the good type because it carries cholesterol away from blood vessels back to the liver.

How can diet help?

Changing what you eat has an enormous impact on cholesterol levels. In fact, research from the University of Toronto shows that consuming a diet low in saturated fat and including cholesterol-lowering foods such as plant sterols, soy protein, soluble fibre and nuts can produce a 30 per cent reduction in cholesterol levels after just one month. These changes are similar to that of cholesterol-lowering drugs.
To lower cholesterol levels, the best diet to follow is on that is low in saturated fat, containing healthy, unsaturated oils and featuring heart-friendly foods such as wholegrains, fruit, vegetables, legumes, nuts, seeds and fish. The amounts of biscuits, cakes, chocolates and fast food consumed should be limited. This type of diet encourages the liver to make less cholesterol and helps it remove more cholesterol from the body.

Top 5 cholesterol-lowering foods to include in your diet

• Oats: contain the soluble fibre beta-glucan that helps to lower cholesterol and are a great start to the day.
• Salmon: include this oily fish or others such as tuna at least twice per week and boost your intake of omega-3 fats.
• Plant sterol-enriched spreads: Plant sterols are natural substances that reduce cholesterol levels. They’re added to some spreads and milks. The Heart Foundation recommends including 2-3g plant sterols daily (25g of sterol-enriched spread)
• Legumes: plant protein such as soybeans, chickpeas and kidney beans should be enjoyed at least twice a week.
• Nuts: just 30g of plain, unsalted nuts each day can help lower cholesterol levels and maintain a healthy heart.
 

 

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