There are several foods which are not just part of a healthy diet, they can actively help to lower your cholesterol too. Try to eat some of these every day as part of your healthy diet. The more you add them to what you eat, the more they can help lower your cholesterol, especially if you cut down on saturated fa t as well. Cutting down on saturated fat and replace some of it with unsaturated fats is great way to lower your cholesterol. Foods which contain unsaturated fats include:. Oily fish are a good source of healthy unsaturated fats, specifically a type called omega-3 fats.
Aim to eat two portions of fish per week, at least one of which should be oily. A portion is g, but you could have two or three smaller portions throughout the week. Tinned, frozen or fresh all count e. Avoid coconut and palm oil as, unlike other vegetable oils, they are high in saturated fat. Take a look at our delicious fish recipes.
Visit the UCLP. Fruits and vegetables can help reduce the risk of heart disease, stroke and some cancers. They contain vitamins, minerals and plant chemicals which help you to stay healthy, and most contain little or no fat and are low in calories, so they can help you to stay a healthy weight. And, if you are eating more fruit and veg, chances are you're eating less of the other more energy-packed foods. Fruit and vegetables are also high in fibre, and some types of fibre can help to lower your cholesterol.
It blocks some cholesterol from being absorbed from the intestines into the blood stream. Pulses such as beans, peas and lentils are particularly high in this kind of fibre.
Fruits and vegetables can be fresh, tinned, frozen or dried. They all count. If you choose tinned, choose options in juice or water, without added sugar or salt. Potatoes, yams, cassava and plantains are exceptions.
Unsweetened fruit juice and smoothies count too, but only one portion. Nuts are a good source of unsaturated fats and are lower in saturated fats , a mix which can help to keep your cholesterol in check.
They contain fibre which can help block some cholesterol being absorbed into the blood stream from the gut, as well as protein, vitamin E, magnesium, potassium, natural plant sterols and other plant nutrients which help keep your body healthy. All nuts count. Choose a variety and eat them instead of your normal snack or as part of a meal. European Journal of Clinical Nutrition, 57, European Commission General view of the Scientific Committee on Food on the long-term effects of the intake of elevated levels of phytosterols from multiple dietary sources, with particular attention to the effects of beta-carotene.
Stresa Workshop Participants Efficacy and safety of plant stanols and sterols in the management of blood cholesterol levels. Mayo Clinic Proceedings, 78, Law M Plant sterol and stanol margarines and health. British Medical Journal, , Improvement of cholesterol levels and reduction of cardiovascular risk via the consumption of phytosterols. It is not a substitute for proper medical diagnosis or dietary advice given by a dietitian.
If you need to see a dietitian, visit your GP for a referral or: www. To check your dietitian is registered check www. Return to listing. What do plant stanols and sterols do? How much plant stanols and sterols do I need? There may be other simpler and less expensive changes that you can make, such as: regular exercise eating plenty of fruit, vegetables, pulses and wholegrains choosing lean meat, lower fat dairy products, fish, nuts and soya foods more often replacing butter and lard with vegetable, nut and seed oils However, people at high risk of heart disease, especially those with high blood cholesterol levels, may benefit from eating foods that have added fortified plant stanols and sterols.
Why are stanols and sterols added to foods? Safety One concern with plant stanols and stanols is that they may reduce the absorption of fat soluble vitamins. Is it safe to use them with cholesterol-lowering drugs? Think of plant sterols as the plant version of animal cholesterol, minus the downside. In fact, adding plant sterols and stanols to your diet is one of the best tips for treating high cholesterol naturally. This is because adding foods rich in plant sterols and stanols to your diet can help lower LDL, or "bad" cholesterol levels in the blood, according to a review of 59 clinical trials published in August in Food Nutrition Research.
In a trial published in August in the Journal of the American Medical Association , people who had a diet that included cholesterol-lowering foods like nuts, soy, and margarine enriched with plant sterols lowered their LDL cholesterol by 13 percent over a period of six months compared with those on their usual diet.
If you follow this advice, she says, your bad cholesterol level may drop "by 6 percent and sometimes as much as 15 percent over a matter of several weeks," she adds. Pacold says.
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