High cholesterol: The two high fat sandwich spreaders helping to keep your levels healthy

High cholesterol: Nutritionist reveals top prevention tips

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There are two types of cholesterol – “good” and “bad”, the NHS explains. The “bad” cholesterol, also known as LDL, is the one that can clog up arteries and lead to heart disease. However, there are some simple ways that can help slash your levels.

Many high-fat sandwich toppings are high in cholesterol such as bacon and full-fat cheese.

However, being high in fat doesn’t necessarily mean cholesterol will follow.

As a matter of fact, we get cholesterol only from animal products.

Therefore, fatty plant foods such as nuts and avocados have virtually no cholesterol at all making them a perfect sandwich spreader.

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According to the American Heart Association, nuts are high in protein, fibre, vitamins, minerals, and antioxidants.

Some of them, like walnuts, are an excellent source of omega-3 fats, which is integral for your heart.

Therefore, nut butters, including peanut butter, contain lots of nutrients and no cholesterol, making them a heart-healthy sandwich spreader.

Avocados are a versatile fruit that can be spread on toast or paired with tomatoes.

Unsaturated fats, the type found in avocados, are considered healthy types of fat. And avocados have no cholesterol whatsoever.

Both polyunsaturated and monounsaturated fats can help lower blood cholesterol levels, making avocados a heart-healthy food. But the cholesterol benefits of avocados extend even beyond this.

According to research published by the American Heart Association, consuming one avocado per day can lower your levels of low-density lipoprotein (LDL), otherwise known as “bad” cholesterol.

When substituted for saturated fat such as bacon, monounsaturated fats help to actually lower your “bad” LDL cholesterol.

The health benefits of avocado make it one to be dubbed a superfood.

Alongside being vigilant with what you eat, moving your body more is also equally crucial.

Exercise has been shown to be integral for those concerned about rising cholesterol levels.

Just 30 minutes of exercise, so long as it’s moderate or intense, per week can reduce cholesterol levels, your risk of stroke and improve your fitness.

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