5 Everyday Foods That Can Help Lower Your Cholesterol
When we hear the word ‘cholesterol’ it often sounds like something only older people or those with poor diets need to think about. But the truth is cholesterol is something that affects all of us. Regardless of age or lifestyle we need to keep our cholesterol in check as it plays a major role in protecting long-term health.
Cholesterol itself isn’t the enemy. Your body actually needs it to build cells, produce hormones and support digestion. But too much of the wrong type of cholesterol in your bloodstream can increase your risk of heart disease, stroke and other serious conditions.
Here’s what matters:
LDL cholesterol (low-density lipoprotein) is the ‘bad’ kind. Too much of it can lead to plaque build-up in your arteries.
HDL cholesterol (high-density lipoprotein) is the ‘good’ kind. It helps clear out the LDL, keeping your arteries cleaner and your heart healthier.
Fortunately, you don’t need drastic changes to start making progress. Below are five simple, everyday foods that can help support better cholesterol levels one delicious bite at a time.
Avocados
Avocados are more than just a trendy toast topper. Avocados are packed with monounsaturated fats that help reduce LDL (bad) cholesterol while raising HDL (good) cholesterol.
They’re also a good source of fibre which plays a key role in removing excess cholesterol from your digestive system before it gets into your bloodstream.
You can enjoy avocado on wholegrain toast, mashed into a wrap, sliced into a salad or even blended into a smoothie for a creamy texture and a nutritional boost.
Extra Virgin Olive Oil
Swapping out butter or processed oils for extra virgin olive oil is a small change with big benefits. Olive oil is full of monounsaturated fats and natural plant compounds, called polyphenols, which help reduce inflammation and support the health of your blood vessels.
It’s an easy and tasty way to improve your cholesterol profile. Use it in cooking, drizzle it over salads and roasted vegetables or dip a slice of wholegrain bread into it with herbs or a pinch of salt.
Garlic
Garlic doesn’t just add depth to your cooking, it’s also been linked to lowering LDL cholesterol and supporting healthy blood pressure. Its power comes from a compound called allicin which forms when garlic is chopped or crushed.
To get the most benefit let freshly chopped garlic sit for a few minutes before cooking. Add it to stir-fries, soups, pasta sauces or roasted vegetables. It’s an easy, affordable ingredient that does double duty: great flavour, great for your heart.
Oily Fish
Fatty fish like salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids which help reduce triglycerides (a type of fat in the blood), increase HDL and reduce inflammation.
Try to include oily fish in your meals two to three times a week. Fresh fish is ideal but canned versions like tinned salmon or sardines are just as effective (and more affordable). Serve grilled salmon with roasted vegetables, add tuna to a salad or top toast with tinned sardines and lemon.
Dark Chocolate
Yes, you read that right! Dark chocolate (when eaten in moderation) can be part of a heart-healthy diet. The cocoa in dark chocolate is rich in flavonoids. These flavonoids have antioxidant properties that help prevent LDL cholesterol from oxidising in the blood, a key step in preventing artery damage.
Choose chocolate with at least 75% cocoa content and enjoy a small square a few times a week. It’s a delicious way to satisfy your sweet tooth and support your heart at the same time.
A Heart-Healthy Life Starts With Small Steps
You don’t need to make drastic changes to support healthy cholesterol levels. Think about what you can add to your plate rather than what you need to cut out. Swapping in avocado, olive oil, oily fish, garlic or dark chocolate a few times a week is an easy way to get started.
If you’re not sure what your cholesterol levels are talk to your GP or nurse about a simple blood test. It’s quick, easy and a great way to understand your starting point.