How to lower your cholesterol
Your diet can play a big role in preventing heart disease and stroke. By eating more high-fibre foods and healthy fats you can reduce your cholesterol levels and improve your overall health
Many people are worried about high cholesterol, which is a major risk factor for heart disease and stroke. Not all cholesterol is unhealthy, there is “bad” cholesterol, otherwise known as lowdensity lipoprotein (LDL), and “good” cholesterol, which is known as highdensity lipoprotein (HDL). Bad cholesterol can build up and damage the lining of your blood vessels, causing your arteries to harden. Good cholesterol helps remove bad cholesterol from the body, lowering the negative health effects it can cause.
If you have high levels of bad cholesterol, you should see your doctor, who may prescribe medication. You should also make some healthy changes to your lifestyle, like taking regular exercise and avoiding consuming too much of foods like full-fat butter, fried foods, processed meats, and sugary treats like doughnuts and cake. If you smoke, quit – smoking makes your bad cholesterol stick to your artery walls and clog them up, while also reducing your levels of good cholesterol.
A Mediterranean diet, containing fresh fruits and vegetables, oily fish and whole grains, is the best option for lowering your cholesterol. You should also make sure you’re getting enough of the nutrients outlined here, which can make all the difference when it comes to heart health.
Soluble fibre
Fibre can lower bad cholesterol by binding with it so that it is excreted from the body, reducing the amount that is absorbed by your intestines. It’s found in foods like oats, beans, peas, apples and carrots. Getting five to 10 grams a day of soluble fibre has been found to lower LDL cholesterol by about 5%.
Vitamin B3
Niacin, a form of vitamin B3, lowers bad cholesterol and raises good cholesterol. Vitamin B3 is found in dairy products, fish, poultry and beef, as well as nuts, seeds and legumes. It can also be taken as a supplement, or it is available in prescription form. High doses of niacin can cause side effects like skin flushing or hot flashes, so check with your doctor before taking it.
CoQ10
There is some evidence that CoQ10, an enzyme that protects your cells from damage, can help to limit the hardening of the arteries that is often linked to cholesterol build-up and related heart issues. It may also ease the muscle weakness and pain associated with taking statin-type cholesterol drugs. Your body produces less CoQ10 as you get older. It’s found in nuts and seeds, fatty fish, oranges and strawberries or it can be taken as a supplement.
Garlic
Some studies have shown that garlic slightly lowered levels of LDL and total cholesterol, as it may reduce the production of cholesterol by the liver. It also stimulates the production of nitric oxide, which can help lower your blood pressure. Plus it tastes delicious and is just four calories a clove.
You should also make some healthy changes to your lifestyle
Omega-3s
Omega-3 fatty acids lower your body’s levels of triglycerides, which can lead to heart disease, coronary artery disease and stroke. One study of patients with chronic heart failure showed that supplementing with fish oil decreased the number of patients who died or were hospitalised for heart problems. Your body cannot produce omega-3s on its own, but you can make sure your levels are high enough by taking a supplement or consuming oily fish, nuts and seeds.