High cholesterol affects millions of people in the United Kingdom, with one in two individuals receiving a diagnosis, according to Heart UK. While medication is commonly prescribed, lifestyle choices and diet play a crucial role in managing the condition.
Who Is at Risk?
According to the NHS website, you are more likely to have high cholesterol if you are over 50, male, or have been through the menopause. However, anyone can develop high cholesterol, including young, slim, and active individuals. Excess cholesterol can block blood vessels, increasing the risk of heart problems or stroke.
NHS surgeon and online content creator Dr Karan Rajan has shared four key foods he would stock in his kitchen to manage high cholesterol. These foods can help prepare meals or replace unhealthy snacks that may cause cholesterol levels to rise.
1. Berries
Dr Rajan explains that berries are rich in polyphenols, particularly anthocyanin, which boosts bile acid production. This process helps excrete more cholesterol. The polyphenols also act as antioxidants, supporting blood vessel linings and limiting the oxidation of LDL (bad) cholesterol. Excellent choices include strawberries, raspberries, and blueberries, which are widely available in supermarkets, often at reduced prices for imperfect but perfectly fine produce.
2. Seeds
Seeds contain beneficial fats that reduce intestinal cholesterol absorption and lower liver fat synthesis. These compounds work together to lower bad LDL cholesterol while protecting good HDL cholesterol. Chia, pumpkin, sesame, and sunflower seeds are all effective. For maximum benefits, blend them into oats or smoothies, or use them as toppings on salads or breakfast dishes. Most supermarkets stock seeds in the home baking aisle or near fresh fruit.
3. Beans and Lentils
Beans and lentils contain fermentable fibres that maximise short-chain fatty acid production, which down-regulates liver cholesterol synthesis. They are also rich in plant proteins that increase LDL receptor activity, leading to more LDL clearance. Soya beans, chickpeas, kidney beans, and green lentils are highly effective. The British Heart Foundation and NHS recommend baked beans as a convenient heart-healthy choice. A half-tin serving (about 200g) provides nearly one-third of daily fibre and substantial soluble fibre. However, the tomato sauce may contain added sugar and salt, so opt for reduced-salt or reduced-sugar varieties. Avoid pairing with high-saturated-fat foods like sausages or cheese.
4. Oats
Oats are rich in beta-glucan, a prebiotic fibre extensively studied for cholesterol reduction. Beta-glucan forms a viscous gel that binds to bile acids, forcing the body to pull LDL cholesterol from circulation to produce more bile. Oats are widely available in supermarkets as a breakfast staple.
Before making significant lifestyle changes, consult your GP to determine whether these foods are suitable for your individual health needs. Always seek medical advice before altering your diet or routine, especially if you are taking medication, as some drugs may interact with certain foods.
