There are many ways to lower levels of cholesterol, but a well-balanced diet plays the most important role.
Eliminating fatty foods and making healthier choices can get you back on track to living a long and healthy life.
Read on to learn more about the foods you should be avoiding and the options you should prioritise in your diet.
Foods to avoid:
It's common to assume all fats are bad for you, but that's not necessarily the case. According to the NHS, there are two main types of fat: saturated and unsaturated. Foods too high in saturated fat raises cholesterol levels in your blood, while unsaturated foods can actually reduce those levels. Here are a few foods you should be avoiding:
- Meat pies
- Sausages and other fatty cuts of meat
- Butter and lard
- Foods containing palm or coconut oil
- Hard cheeses
- Cream Cakes and biscuits
By eliminating these foods from your diet, you can lower your cholesterol and ultimately reduce your risk of developing heart disease.
Foods to prioritise:
Following a well-balanced diet is the easiest way to maintain healthy cholesterol levels, but eating the following foods can reduce your bad cholesterol even further:
1. Soya Foods
According to Heart UK, soya foods are naturally low in saturated fat. That means they can easily lower cholesterol. The special proteins in soya also help the body to regulate cholesterol, which may also have an influence on lowering bad levels. Eat more: soya nuts, tofu and edamame.
2. Oats and barley
Oats and barely are rich in beta glucan, a soluble fibre. Once digested, beta glucan forms a gels that sticks to cholesterol in the intestines and keeps it from getting absorbed. Eat more: porridge, oatbran, and oatcakes.
Rich in vegetable protein, fibre, vitamin E, magnesium, potassium and natural plant sterol, nuts are an incredibly beneficial superfood for the body. They're also loaded with heart healthy unsaturated fats, which can help lower the cholesterol levels in your blood. Eat more: almonds, pistachios and walnuts.
4. Fruits and vegetables
Because fruits and vegetables are free of or low in saturated fat, eating more of them will help keep saturated fat intake and cholesterol levels low. They're also great sources of soluble fibre.
Eat more: sweet potatoes, broccoli and apples.
At Sunrise Senior Living, the staff members at our care homes always encourage residents to follow a well-balanced diet. For more information, please select Contact us at the top of this page.