High cholesterol affects around two in five UK adults and can increase the risk of heart attacks and strokes
A doctor has encouraged people living with a potentially serious medical condition to stock four specific foods in their kitchen. These items could naturally assist in reducing cholesterol levels.
High cholesterol represents a significant health concern across the UK, with approximately two in five adults believed to be affected. Cholesterol is a fatty, waxy substance present in the bloodstream. While the body requires a certain amount, excessive levels can cause accumulations in blood vessels, resulting in blockages.
It’s also a significant risk factor for heart attacks and strokes. Consequently, maintaining healthy cholesterol levels is essential.
One method of achieving this is through dietary choices. With this in mind, Doctor Karan Rajan used social media platform TikTok to highlight some of the most effective foods for controlling cholesterol levels.
Dr Rajan, who goes by Dr Raj online, said: “If I was diagnosed with high cholesterol, these are four things I’d have in my kitchen.”
Berries
According to Dr Raj, these are “rich” in polyphenols such as anthocyanins. These “increase the amount of bile acids” formed, which then means more cholesterol is excreted.
He said: “These polyphenols also act as antioxidants, which can actually help the lining of the blood vessels. And the polyphenols also limit the amount of LDL [low-density lipoprotein] oxidation, which is bad cholesterol.”
Seeds
Dr Raj said: “These have healthy fats which reduce intestinal cholesterol absorption and reduce liver fat synthesis.”
Beans and lentils
Dr Raj explained that these contain fermentable fibres, which “maximise short chain fatty acid” production, which actually downregulates the liver cholesterol synthesis. “They’re also rich in plant proteins, which actually increases LDL receptor activity, which means more LDL clearance,” he said.
Oats
He added: “These are rich in the prebiotic fibre 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.”
To assist in reducing your cholesterol levels, the NHS advises increasing your intake of:
- Oily fish, like mackerel and salmon
- Olive oil, rapeseed oil and spreads made from these oils
- Brown rice, wholegrain bread and wholewheat pasta
- Nuts and seeds
- Fruits and vegetables
The health body also recommends cutting back on:
- Meat pies, sausages and fatty meat
- Butter, lard and ghee
- Cream and cheese
- Cakes and biscuits
- Food that contains coconut oil or palm oil
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: www.dailyrecord.co.uk
