High blood cholesterol: 3 helpful foods and simple food swaps

High blood cholesterol levels are a risk factor for atherosclerosis, heart disease, heart attack, strokes and early deaths. Simple diet swaps can cut these risks.

High blood cholesterol-the silent killer

There are many people in the world that have high blood cholesterol levels but are unaware of it. Blood evaluation and monitoring can help to learn about it.

The reasons are varied and include genes, faulty diet, lack of exercise, sedentary lifestyle, smoking, obesity etc. It could lead to arterial plaque formation, atherosclerosis, heart disease, heart attack, strokes and premature deaths. Thus, it is a silent killer.

If one suffers from high blood cholesterol levels, simple diet swaps can help reduce the risks. The British Heart Foundation has revealed that more than half of the adults in the UK are suffering from hypercholesterolemia.

Reputed cardiologist Dr Elizabeth Klodas talks about the top three foods that are excellent in decreasing the high levels of blood cholesterol in an individual. All of these foods have high dietary fiber content in them. According to her,

“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

Oars are high fiber and powerful cholesterol lowering agents. Elizabeth says:

“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: good for High blood cholesterol

These have a lot of health benefits. They are rich in fiber and protein. Both can keep you full for a longer time and thus reduce calories intake and subsequent obesity risk. Elizabeth explains:

“They’re packed with potassium and magnesium, both important for blood pressure control,”

She adds:

“One cup has almost 15 grams of protein, 12 grams of fibre, and one-fourth of your daily iron requirement.”

Almonds

These nuts are rich in protein, fiber, and vitamin E. They also contain healthy fats. British Heart Foundation states:

“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.”

The foundation adds:

“The best way to eat a better diet is to swap your saturated fats with foods that are high in unsaturated fat.”

Also, read Which fish to avoid eating for high blood cholesterol?

Swap high saturated fat containing butter with vegetable oil spreads such as those made from rapeseed oil and sunflower oil. Also replace regular mince for its low fat options. And in place of red meat or processed mest opt for fish, chicken, turkey and the like. One can also opt for plant based protein sources such as lentils, soybean etc.