Experts suggest simple diet changes to lower cholesterol and avoid statins
London: Health experts are saying that making just two easy changes to your diet can really help lower your cholesterol. You know, high cholesterol is often called a ‘silent killer’ because it can lead to serious issues like heart attacks and strokes without giving you any warning signs.
When cholesterol builds up, it can create fatty deposits in your arteries, which makes it tough for blood to flow. This can increase your chances of heart disease and strokes, which is pretty scary.
Older folks tend to have higher cholesterol levels, thanks to aging and how our bodies change over time. Plus, genetics can play a big part too, especially if you have conditions like familial hypercholesterolemia.
One of the main culprits is saturated fat in our diets. But don’t worry! A balanced diet can help lower those levels. The British Heart Foundation suggests swapping out saturated fats for healthier unsaturated fats and adding more fiber to your meals.
So, what are these unsaturated fats? Think of things like vegetable oils, nuts, seeds, avocados, and oily fish. They’re great for keeping your cholesterol in check. Here are some easy swaps you can try:
- Use vegetable oil spreads instead of butter.
- Switch from whole milk to skimmed milk.
- Opt for natural yogurt instead of sour cream.
- Choose leaner meats over regular mince.
- Replace red or processed meats with fish or plant-based proteins.
- Snack on unsalted nuts instead of crisps.
- Go for reduced-fat cheese instead of regular cheese.
- Cut back on takeaways.
Now, let’s talk about fiber. Eating more fiber can also help lower cholesterol. It reduces how much cholesterol gets absorbed into your bloodstream. Here are some tips to boost your fiber intake:
- Have at least five portions of fruits and veggies daily.
- Include pulses like lentils and beans in your meals.
- Snack on nuts and seeds.
- Choose wholegrain foods over white bread and rice.
- Swap sugary cereals for wholegrain options or oats.
The NHS has pointed out some popular foods high in saturated fat that we should cut back on, like meat pies, sausages, and fatty meats. The British Heart Foundation backs this up, saying these foods are major sources of saturated fat in our diets.
They explain that red and processed meats are often higher in saturated fat than skinless chicken or turkey. And if they’re in a pie or pastry, that adds even more fat!
To keep your saturated fat in check, try choosing lean cuts of meat and swapping red meat for chicken, fish, or plant proteins like beans and lentils.
Other sources of saturated fat to watch out for include butter, cream, cakes, and anything with coconut or palm oil.
If you’re worried about your cholesterol, it’s always a good idea to chat with your doctor.
