Yahoo News Three foods that can help reduce cholesterol levels and lower risk of heart attacks and stroke
A doctor says three foods can help to lower high cholesterol, thus reducing the risk of serious health complications such as heart attacks and strokes.
The NHS explains that high cholesterol is mainly caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. It can also run in families.
You can lower your cholesterol by eating healthily and getting more exercise. Some people also need to take medicine.
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"Too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke," it adds. "High cholesterol does not usually cause symptoms. You can only find out if you have it from a blood test."
However, cholesterol is a vital lipid that our bodies need to produce hormones and cell membranes, but an excess can lead to severe health issues. When levels are too high, known as hyperlipidemia, the surplus lipids begin to accumulate in your arteries, reports SurreyLive.
The Cleveland Clinic explains that these lipids merge with other substances in the blood to create plaque or fatty deposits. Over time, these deposits expand, restricting the flow of blood through your arteries.
Occasionally, these deposits can rupture suddenly, forming a clot that triggers a heart attack or stroke, according to the Mayo Clinic. Almost half of UK adults have cholesterol levels exceeding the national guidelines (greater than 5mmol/L), reports the British Heart Foundation.
Cardiologist Dr Elizabeth Klodas has shared her top three food recommendations for reducing cholesterol levels, all of which are rich in fibre. She said: "As a cardiologist, I always tell patients that lowering their LDL [low-density lipoprotein] 'bad' cholesterol can help prevent cardiovascular disease. Many foods have soluble fibre, which binds cholesterol in the digestive system and drags them out of the body before they get into circulation."
Oats
First on the doctor's list is oats, which she believes are crucial for lowering cholesterol. She said: "I always stock my kitchen with oats, and typically have half a cup per day. Not only are they high in fibre, they contain plenty of antioxidants, including those that help improve blood vessel function and lower blood pressure.
Chickpeas
Chickpeas are another fibre-rich food that Dr Klodas recommends. "They're packed with potassium and magnesium, both important for blood pressure control," she said. "One cup has almost 15 grams of protein, 12 grams of fibre, and one-fourth of your daily iron requirement."
Almonds
For those who enjoy snacking throughout the day, almonds are a great choice as they are full of fibre, protein, and vitamin E. The British Heart Foundation (BHF) advises: "If you have high cholesterol, it's most important to eat less saturated fat. Foods that are high in saturated fats are things like fatty and processed meat, pies and pastry, butter, cream, and coconut oil."
There are simple dietary swaps that can be done to help lower cholesterol levels. The BHF advises: "The best way to eat a better diet is to swap your saturated fats with foods that are high in unsaturated fat."
For instance, switching from butter, which is high in saturated fat, to vegetable oil spreads like sunflower or rapeseed oil is a healthier option. Other alternatives include choosing lower-fat mince over regular mince, opting for fish, turkey, or skinless chicken instead of red or processed meat, and selecting plant-based options such as lentils, soya, or Quorn over red meat.
The NHS further advises people to try to eat more oily fish, like mackerel and salmon, brown rice, wholegrain bread and wholewheat pasta, nuts and seeds as well as fruit and vegetables.
