Cholesterol is a fatty substance found in the blood and naturally produced in the liver, but keeping your levels in check is important for staying healthy.
Saturated fats, which are found in some meat amongst other foods, raise cholesterol. However, it’s possible to lower your cholesterol while still eating plenty of protein by focusing on lean meats and plant-based sources.
There are two types of cholesterol: HDL and LDL.
“HDL is the healthier one as it collects cholesterol in the blood and takes it back to the liver where we get rid of excess,” Campbell said. “LDL is the less healthy carrier as it carries cholesterol to the cells but on the way will often deposit some of the cholesterol in our arteries.”
When cholesterol is deposited in our arteries it makes them narrower, meaning it’s harder for the blood to get through and can sometimes cause complete blockages (leading to a heart attack or stroke), she explained.
To be healthy, we want to have a high ratio of HDL to LDL cholesterol.
If your cholesterol (and specifically your LDL cholesterol) is too high, you’re at greater risk of heart disease and stroke.Â
By reducing saturated fats in your diet, you can lower your cholesterol.
Saturated fats are usually hard, solid fats, Campbell said. They are found in fatty meats and fats such as butter, lard, palm oil, coconut oil, cream, pies, and pastry.
Campbell recommends minimizing these and eating healthier fats such as rapeseed oil, olive oils, oily fish, nuts, seeds, and avocado.
Eating a well balanced, fiber-rich diet including plenty of fruit, vegetables, beans, pulses, and whole grains can help manage cholesterol. Oats are also beneficial because they contain a substance called beta glucan which “mops up” cholesterol and reduces its absorption, Campbell said.
Seven meals that can help lower cholesterol levels, from red chili and bean soup to cauliflower dal.Â
- Red chilli and bean soup
- Thai salmon fishcakes
- Tuscan bean and vegetable stew
- Mexican-style cod with black bean salad and guacamole
- Cauliflower dal
- Grilled mackerel, salmon, or tuna with sweet potato and greens
- Overnight oats with raspberries and apple
Courtesy: INSIDER
