HEALTH | CHOLESTEROL
Keep your cholesterol in check with these bad-cholesterol-lowering superfoods.
CHOLESTEROL OFTEN GETS a bad rap, but your body needs it to do important tasks such as making hormones and keeping your organs working. It’s a myth that eating cholesterol leads to your body being full of it – it’s carbs that cause high levels of bad cholesterol. However, if levels are too high problems can arise, so it’s important to be in the know.
There are two main types of cholesterol: low-density lipoprotein (LDL), which is known as the unhealthy kind, often referred to as “bad”. LDL can build up in your arteries and form fatty deposits called plaque. On the other side is high-density lipoprotein (HDL), which is classed as the healthy kind of cholesterol and often referred to as “good”. It transports excess cholesterol out of your arteries to your liver, which then removes it from your body.
Lifestyle and dietary habits have a huge influence, so exercising regularly and eating a balanced diet is essential. Certain foods have been shown to help naturally reduce high levels of the “bad” cholesterol, LDL. Read on for expert advice on which foods we should be eating…
1 LOAD UP ON OILY FISH
‘Oily fish such as salmon, mackerel and trout are rich in omega-3 fatty acids,’ says nutritionist Emma Thornton (avogel.co.uk). ‘These fats can help in reducing triglycerides in your bloodstream. Triglycerides are a type of fat lipid that can increase your risk of heart disease. Oily fish can help to reduce these triglycerides and slow down the development of plaque in your arteries. That, combined with their ntural anti-inflammatory action, makes oily fish a valuable tool in your dietary arsenal!’
2 Enjoy sunflower seeds
‘Sunflower seeds are great to snack on when you’re feeling a bit peckish and they’re rich in vitamin E, selenium and essential fatty acids,’ says Emma. ‘They’re also a healthy source of fat and can help to combat inflammation. Research has shown that sunflower seeds can help to reduce hypertension and balance your cholesterol due to their high content of phytosterols – plant sterols which help to lower overall cholesterol levels and therefore reduce your risk of heart disease.’
4 GO NUTS FOR… NUTS
‘Almonds, pecans, walnuts, hazelnuts; there’s plenty to choose from,’ says Rob. ‘As well as being low in saturated fats, nuts contain a range of health benefits, and research has indicated that, as part of a balanced diet, nuts can successfully lower blood lipid levels. However, it’s important to note that despite their health benefits, they are still high in calories, so don’t go overboard.‘
