High cholesterol 'busted' by these 10 superfoods say experts

Navigating cholesterol can be a complex task. It's essential for building cell membranes and producing hormones, yet too much "bad" cholesterol is a recipe for clogged arteries and heightened risk of heart disease and strokes.

But fear not, as wise food choices can help keep this waxy substance in check. Dr Sunni Patel from Dish Dash Deets has dished out to Get Surrey his top picks for keeping cholesterol levels healthy.

1. Oats and whole grains:

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Packed with soluble fibre, oats are scientifically proven to cut down "bad" cholesterol levels. "Whole grains like barley, quinoa, brown rice, and whole wheat bread also provide fibre and nutrients that support heart health," Dr Patel explains.

2. Fatty fish:

It may seem counterintuitive, but not all fats are foes in the fight against high cholesterol. Dr Patel points out, "Cold-water fish such as salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids."

These fats are champions at lowering triglyceride levels and slashing the risk of heart disease.

3. Nuts:

Nuts, much like fatty fish, are packed with heart-healthy fats that can help improve cholesterol levels, but it's all about balance, warns Dr Patel. A study from 2020, with contributions from the University of Nottingham, found that munching on a handful of almonds daily could help lower blood pressure. Similarly, research published in Hypertension revealed that individuals in their sixties with mild hypertension saw improved blood pressure control after incorporating a few walnuts into their daily diet, as opposed to a control group who didn't consume nuts.

4. Legumes:

Legumes, including beans and lentils, are being hailed as a nutritious alternative to meat rich in unhealthy saturated fats – the type known to hike up your "bad" cholesterol. Dietician Dr Linia Patel advises: "Pulses and legumes provide heart-friendly nutrients and plenty of fibre. We should try to eat them two to three times a week."

5. Fruits and berries:

Moving on to fruits and berries, they remain an essential part of a heart-healthy diet. Dr Sunni has highlighted a variety of fruits, such as apples, oranges, grapes, strawberries, and blueberries, which are loaded with beneficial soluble fibre and antioxidants to support the heart. Dr Rupy Aujla, an NHS GP in London who hosts the Doctor’s Kitchen podcast, mentioned flavonoid-rich foods including berries, apples, grapes, oranges, grapefruit, stating 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:

Vegetables, rich in fibre and other essential nutrients to combat cholesterol, should be a staple in any diet aimed at lowering cholesterol levels. Specifically, broccoli, carrots, spinach, kale, and Brussels sprouts were among the varieties recommended by the health expert. The small but mighty avocado is praised for its monounsaturated fats content, which not only boosts "good" cholesterol but also reduces the "bad" variety, according to Dr Sunni.

7. Avocados:

Avocados contain more potassium than bananas — 487mg in half a medium avocado compared to 422mg in one medium banana — a mineral crucial for nerve health and blood pressure control, says nutritionist Rhiannon Lambert.

8. Olive Oil:

Olive oil is brimming with monounsaturated fats and antioxidants, making it a staple recommendation from health experts and a wise replacement for saturated fats. Professor Tim Spector has touted the benefits of this culinary staple, saying: "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:

Embracing soy products like tofu and soy milk could also be beneficial, thanks to their content of plant compounds called isoflavones, which play a role in lowering levels of LDL cholesterol, or the "bad" cholesterol.

10. Chocolate:

And for those with a sweet tooth, dark chocolate, with a cocoa content of 70 percent or higher, is not only enjoyable but also supports cardiac wellness. It's packed with antioxidants and flavonoids that can aid in heart health, distinctly unlike butter-heavy treats that heighten cholesterol levels. Nutritional scientist Tim Spector has said if people stick to dark chocolate with over 70 per cent cacao it has major health benefits.

The key ingredients are polyphenols - a helpful substance which can assist in reducing inflammation in the body - and this can assist in avoiding dementia, arthritis and diabetes.