Nutritionist Shares Six Essential Foods to Lower High Cholesterol
Nutritionist Anita Wong has provided a detailed list of six crucial food groups that individuals should prioritise during their next shopping trip if they have been diagnosed with high cholesterol. Known as Nutrition Uncovered on social media, Wong emphasises that incorporating these cardiac-friendly options can significantly help reduce the fatty substance in your bloodstream.
Understanding High Cholesterol and Its Risks
According to the NHS, high cholesterol is often caused by factors such as consuming fatty foods, insufficient exercise, being overweight, smoking, and excessive alcohol intake. Lowering cholesterol typically involves adopting a healthier diet and increasing physical activity. It is critical to take proactive steps, as elevated cholesterol levels can lead to blocked blood vessels, heightening the risk of heart problems or strokes.
"Here are some things you can put into your basket the next time you go shopping," Anita Wong stated in a recent TikTok video, highlighting practical dietary adjustments.
The Six Key Food Groups for Cholesterol Reduction
Nuts: Anita Wong advises adding nuts like walnuts or pistachios to your diet, noting they are rich in healthy fats. Walnuts, in particular, are packed with Vitamin E and serve as an excellent source of fibre. "Again, this will start to push the waste products out of your body and help remove that cholesterol," she explained. Peanuts also offer heart-healthy benefits, being abundant in protein and fibre. She suggests incorporating nuts into breakfast cereals or salad wraps for a nutritious boost.
Dark Green Vegetables: Wong champions vegetables such as spinach, kale, broccoli, and cauliflower. These dark green varieties are high in fibre and contain natural stanols, sterols, and phytonutrients—plant chemicals that aid in eliminating cholesterol from the body.
Sweet Potato: Next on the list is sweet potato, which Wong describes as containing "whole carbs," providing both fibre and carbohydrates in ample amounts. "The fibre will slow down the release of the sugars and it will also help move any cholesterol that is moved into your digestive system from the liver out of the body," she elaborated.
Omega-3 Rich Fish: Fish, especially mackerel, ranks highly due to its omega-3 content. Wong points out that mackerel is not only more affordable than salmon but also contains more omega-3s per 100 grams, making it a cost-effective choice for heart health.
Chicken: Chicken is highlighted as a great source of protein, but Wong cautions against consuming thighs and legs because of their higher fat content. "Stick to the breast, which has less fat," she advised. "If you buy the whole chicken, try to eat the breast and cut as much of the fat off as possible."
Dairy: For those who tolerate dairy, Wong recommends Kefir yoghurts, which are packed with beneficial bacteria. "It'll help optimise your gut and help move the cholesterol through," she said. Additionally, she mentions cholesterol-lowering drinks that have stanols added to assist in reducing cholesterol levels.
NHS Recommendations and Dietary Guidelines
The NHS supports Wong's guidance, stating on its website: "To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat. You can still have foods that contain a healthier type of fat called unsaturated fat. Check labels on food to see what type of fat it has in it."
The NHS also provides a list of foods to increase and decrease in your diet:
- Try to eat more: oily fish like mackerel and salmon; olive oil, rapeseed oil, and spreads made from these oils; brown rice, wholegrain bread, and wholewheat pasta; nuts and seeds; fruits and vegetables.
- Try to eat less: meat pies, sausages, and fatty meat; butter, lard, and ghee; cream and hard cheese like cheddar; cakes and biscuits; food that contains coconut oil or palm oil.
By integrating these dietary changes, individuals can take significant steps toward managing their cholesterol levels and enhancing overall cardiovascular health.
