NHS says 'eat more' of these 4 foods to slash cholesterol levels

Brits have been urged to eat more of four types of food to slash their cholesterol levels and lower their risk of potentially deadly medical emergencies. If you have high cholesterol it means you have too much of a fatty substance called cholesterol in your blood.

While this may not initially cause any issues, over time it can build up in the veins leading to blockages and preventing blood flowing properly through the arteries. Therefore, having high cholesterol is a major risk factor for medical emergencies such as strokes and heart attacks.

There are several factors that can contribute to high cholesterol, with diet being one of them. Specifically, eating too much saturated fat can raise your cholesterol levels.

The says: “To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat. You can still have foods that contain a healthier type of fat called unsaturated fat.”

With this in mind, the health body has issued guidance on foods to eat that can help to slash cholesterol.

These are:

• Oily fish, like mackerel and salmon
• Brown rice, wholegrain bread and wholewheat pasta
• Nuts and seeds
• Fruits and vegetables.

Oily fish

Oily fish is rich in omega-3 fatty acids. explains: “They're especially good for heart health, and eating them could help to prevent heart attacks and strokes.

“Omega-3 fats are a type of unsaturated fat – the type of fat that’s good for your cholesterol levels. The other main type of fat is saturated fats, which raise your cholesterol levels. For a heart-healthy diet, it’s good to swap saturated fats for unsaturated fats.”

Examples of oily fish include:

• Anchovies
• Bloater
• Carp
• Eel
• Herring (kippers)
• Mackerel
• Pilchards
• Salmon
• Sardines
• Sprats
• Swordfish
• Trout
• Whitebait.

Wholegrains

Wholegrains are the seeds of cereal plants such as wheat, barley and rye. They have had very little removed in processing and contain all three parts of the grain, so they contain a wide range of nutrient.

They are also linked to a lowered risk for heart disease. Rather than focusing on just the grains themselves like brown rice and oats it can be easier to up your intake through wholegrain products.

Examples of wholegrain products include:

• Wholemeal bread, wraps, pittas and chapatti
• Wholegrain breakfast cereals such as wheat biscuits and wheat flakes
• Wholewheat pasta
• Wholewheat couscous
• Wholemeal flour
• Bulgur wheat
• Rye bread and rye crackers
• Oat cakes – choose reduced or low salt
• Muesli – choose unsweetened unsweetened)
• Popped corn – choose plain options, or options without salt and sugar.

Nuts and seeds

Nuts and seeds are a good source of unsaturated fats and are lower in saturated fats, a mix which can help to keep your cholesterol in check. Heart UK says: “They contain fibre which can help block some cholesterol being absorbed into the blood stream from the gut, as well as protein, vitamin E, magnesium, potassium, natural plant sterols and other plant nutrients which help keep your body healthy. They’re also filling, so you’re less likely to snack on other things.”

Fruits and vegetables

We should aim to eat at least five portions of fruit and vegetables every day. They are high in fibre, and some types of fibre can help to lower your cholesterol.

“It blocks some cholesterol from being absorbed from the intestines into the blood stream,” Heart UK adds. “Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, okra (ladies’ fingers), broccoli, apples, strawberries and prunes are also good options.”