High cholesterol: Nutritionist reveals top prevention tips
High cholesterol needs to be tamed before it progresses to serious health problems like heart disease and strokes.
While food can lay the groundwork to high levels of the fatty substance, it can also prove useful.
“There is no need to be scared of food; it is the remedy, not your enemy,” said Ben Cuthbert, owner of Be You Health Studios.
The expert recommended the following food choices to keep your cholesterol levels in check:
- Oily fish, like mackerel and salmon
- Oats
- Beans
- Nuts
- Apples, grapes, strawberries, oranges and lemons
- Avocados
- Vegetables and dark leafy greens.
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Cuthbert said: “All of these foods can activate an enzyme which allows extra cholesterol in the body to be converted into bile salts, which aid the conversion of fat into energy.
“This process helps lower your body’s cholesterol and makes you feel energised.
“This enables us to move more and be motivated to make better nutritional decisions.”
Another reason why many of these foods can keep the waxy substance at bay is their soluble fibre content.
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Heart UK explains that soluble fibre can form a gel which binds to cholesterol-rich bile acids in the intestines.
This helps to limit the amount of cholesterol that is absorbed from your gut into your bloodstream.
“Your liver then has to take more cholesterol out of your blood to make more bile, which lowers your blood cholesterol,” the charity states.
A great source of this potent soluble fibre is oats, which can be enjoyed as breakfasts, snacks or add-ons to recipes.
Apart from their effects on cholesterol, all of these foods offer an impressive mix of vitamins, minerals and beneficial plant compounds that can complement other aspects of your health.
Cuthbert added: “If you start to eat more of the foods [above], you should see a significant change in your body’s blood cholesterol.
“Once you piece these together, they help you live a healthier lifestyle, which will in turn keep your cholesterol levels in check. [But], nobody’s body is created the same.
“My advice is to eat a balanced diet of protein, fat and carbohydrates. If you do this, exercise and move plenty, you have the basis of a healthy lifestyle.”
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