Expert shares four food swaps to help lower cholesterol

High cholesterol: Nutritionist reveals top prevention tips

If someone has high cholesterol it means they have too much of a fatty substance known as cholesterol in their blood. This is cause for concern because over time this can build up leading to blockages in the blood vessels, preventing enough blood from getting through. While there is medication available to help control cholesterol, making changes to your diet can also be effective.

Lynne Garton, registered dietitian and dietetic advisor at Heart UK, spoke with Express.co.uk to explain more.

“Too much saturated fat in your diet can raise levels of ‘bad’ low-density lipoprotein cholesterol in the body, increasing risk of heart disease,” she said.

“Reducing intake of saturated fats can help manage cholesterol levels, something that is especially important for those who have already had a cardiovascular event, such as a heart attack or stroke.

“For those aged 55 and over, the risk of high cholesterol significantly increases, which can lead to heart attack and stroke.

“However, high cholesterol does not have to be forever. It can be lowered, and simple diet and lifestyle changes can help to maintain healthy cholesterol levels.

“Look at the foods you are eating over a period of weeks and even months, rather than individual foods or meals.

“A healthy diet can still include a Saturday night takeaway or a slice of birthday cake. It’s what you eat most of the time that counts.”

She suggested four “easy” changes to make to your diet to help manage your cholesterol levels.

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Healthy fats

“Switch your full-fat yoghurt and cheeses for lower-fat varieties and choose nuts and seeds, vegetable oils like rapeseed and olive oil, oily fish and avocados to get your healthy fats,” Ms Garton said.

Nuts

She explained: “Unsalted, unsweetened nuts are a powerhouse of heart healthy nutrients.

“As part of an overall balanced diet, a handful of nuts a day has been shown to lower cholesterol by around five percent.”

Wholegrain, whole meal and brown alternatives

She explained: “Swap your white bread, pasta and rice for wholegrain, whole meal and brown alternatives.

“They will keep you feeling full without adding lots of extra calories and have tons of fibre.

“Certain wholegrains, such as oats and barley, contain soluble fibre which can reduce the absorption of cholesterol into your bloodstream.”

Healthier proteins

She added: “Pulses such as peas, beans and lentils are a good replacement for meat as they’re high in protein and fibre (and are also excellent for stews and soups).

“Soya beans, and some foods made from them, are low in saturated fat and high in protein.”

The only way to know for sure whether you have high cholesterol is to get tested.

Generally, a healthy level of total cholesterol in the blood is five or less millimoles per litre (mmol/l).

More specifically, a healthy level of high-density lipoprotein is one or more mmol/l and you should have four or less mmol/l of low-density lipoprotein.

If you think you have high cholesterol you should speak to your doctor.

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