Three food changes that can quickly lower high cholesterol before drugs needed

Cholesterol is essential for producing hormones and cell membranes, but too much of it can cause serious health issues like heart attacks and strokes. The Cleveland Clinic has detailed how excess cholesterol, or hyperlipidemia, leads to plaque build-up in arteries, which narrows them and can result in a heart attack or stroke if a clot forms.

Lifestyle factors such as poor diet, obesity, smoking, and excessive alcohol intake are known to contribute to high cholesterol levels. Dubbed the 'silent killer', high cholesterol often goes unnoticed without symptoms, with many only learning about their condition after a blood test.

According to the British Heart Foundation, nearly half of UK adults have cholesterol above recommended levels (over 5mmol/L).

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Cardiologist Dr Elizabeth Klodas recommends three fibre-rich foods to lower 'bad' LDL cholesterol and reduce the risk of cardiovascular disease. She advises: "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.

She placed oats at the top of her list for cholesterol-lowering foods. She shared, "I always stock my kitchen with oats, and typically have half a cup per day."

She highlighted their benefits: "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 also come highly recommended by Dr Klodas for their fibre content. "They're packed with potassium and magnesium, both important for blood pressure control," she noted.

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

For snack lovers, almonds are an excellent option, being rich in fibre, protein, and vitamin E. The British Heart Foundation (BHF) cautions, "If you have high cholesterol, it's most important to eat less saturated fat."

They point out that "foods that are high in saturated fats are things like fatty and processed meat, pies and pastry, butter, cream, and coconut oil."

To combat high cholesterol, the BHF suggests simple dietary changes. "The best way to eat a better diet is to swap your saturated fats with foods that are high in unsaturated fat."

For example, opting for vegetable oil spreads like sunflower or rapeseed oil instead of butter, which is laden with saturated fat, can be a healthier choice.

Other healthier swaps include opting for leaner mince, choosing fish, turkey, or skinless chicken over red or processed meats, and going for plant-based alternatives like lentils, soya, or Quorn instead of red meat.

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