Doctors share 10 best foods for slashing high cholesterol levels including chocolate

Cholesterol can be a tricky substance to navigate. While it plays a crucial role in the formation of cell membranes and hormone production, an excess of "bad" cholesterol can lead to blocked arteries and increase the risk of health issues such as heart disease and strokes.

However, making smart dietary choices can help manage this waxy offender. Dr Sunni Patel from Dish Dash Deets shared with Get Surrey the top foods for tackling cholesterol.

1. Oats and whole grains

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These are rich in soluble fibre, which has been scientifically shown to reduce levels of "bad" cholesterol. "Whole grains like barley, quinoa, brown rice, and whole wheat bread also provide fibre and nutrients that support heart health," said Dr Patel.

2. Fatty fish

Contrary to what you might think, not all fats should be avoided when trying to lower your cholesterol. According to Dr Patel, "Cold-water fish such as salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids." These have been proven to decrease triglyceride levels and reduce the risk of heart disease.

3. Nuts

Like fatty fish, nuts contain fats that can benefit the heart and improve cholesterol levels. However, Dr Patel emphasised the importance of moderation when consuming these types of foods. Researchers from the University of Nottingham were among those who contributed to a 2020 study showing that eating a few almonds every day helps to reduce blood pressure, while a team reporting in Hypertension found that people in their sixties who had mild hypertension had better blood pressure control when they ate a few walnuts daily compared with a control group who ate no nuts.

4. Legumes

Legumes, such as beans and lentils, are touted as a "nutritious substitute" for meats high in unhealthy saturated fats – the kind that could send your "bad" cholesterol soaring. Dietician Dr Linia Patel has said: “Pulses and legumes provide heart-friendly nutrients and plenty of fibre. We should try to eat them two to three times a week.”

5. Fruit and berries

Dr Sunni noted a raft of fruits, including the likes of apples, oranges, grapes, strawberries, and blueberries, which are packed with beneficial soluble fibre and antioxidants to buttress the heart. Dr Rupy Aujla who is a practicing NHS GP in London runs the Doctor’s Kitchen podcast said flavonoid-rich foods which include berries, apples, grapes, oranges, grapefruit and said they: "may reduce weight gain by increasing satiety and energy metabolism. They have also been shown to reduce inflammation and oxidative stress, as well as help regulate insulin-responsive glucose transporters. "

6. Vegetables

Abundantly rich in fibre and other important nutrients to combat pesky cholesterol, vegetables should be staples in any diet aimed at lowering cholesterol levels. Specifically, broccoli, carrots, spinach, kale, and Brussels sprouts were amongst the variety recommended by the health expert.

7. Avocado

The small but mighty avocado does wonders due to its monounsaturated fats content, performing the double duty of boosting "good" cholesterol while also diminishing the "bad" variety, according to Dr Sunni. Avocados have more potassium than bananas — 487mg in half a medium avocado versus 422mg in one medium banana — and this is “a mineral important for nerve health and for blood pressure control”, says the nutritionist Rhiannon Lambert.

8. Olive oil

When cooking or conjuring up salad dressings, opt for olive oil over saturated fats. This elixir is chock-full of monounsaturated fats and antioxidants, the doctor advocates. On olive oil Prof Tim Spector has explained: “If I did believe in ‘superfoods’ olive oil would be one of them. While many of us were taught to fear fat, research shows that diets rich in extra virgin olive oil are associated with a reduced risk of cardiovascular diseases, type 2 diabetes, and cancer.”

9. Soy products

Turning to soy products, such as tofu and soy milk, they harbour plant compounds known as isoflavones that are instrumental in cutting down levels of "bad" cholesterol.

10. Dark chocolate

In a sweet turn of events, dark chocolate emerges not only as a guilt-free pleasure but also as a heart ally in moderation. Laden with a cocoa content of 70 percent or higher, it offers precious antioxidants and flavonoids, which Dr Sunni assures can positively influence heart health, in stark contrast to the butter-riddled biscuits and cakes that do no favours for your cholesterol figures.