Regrettably, high cholesterol is quite prevalent.
According to Heart UK, almost half of all adults in the UK have above-average cholesterol levels, while in the US, the Centers for Disease Control and Prevention estimate that one in 10 Americans (34 million) have cholesterol levels exceeding 240 mg/dL (milligrams per deciliter).
These individuals are at increased risk of heart attacks, often unaware of their condition.
High cholesterol typically presents no noticeable symptoms. Unless you’ve had a recent blood test or experienced medical issues, your cholesterol levels may remain a mystery.
If you have concerns about your cholesterol, it’s advisable to consult your doctor. If necessary, cholesterol-lowering medications like statins may be prescribed.
In the UK, around 8 million individuals are reported to take a statin daily, with nearly 40 million in the US.
However, it’s important to note that not everyone requires statins. If your levels are significantly high or there’s a specific medical reason for taking them, there are numerous natural methods to lower cholesterol levels.
To start, exercise is vital. A 2013 study shows that aerobic activities, like running and cycling, can decrease “bad” cholesterol and raise “good” cholesterol by approximately 5%.
Quitting smoking is also recommended. It’s well-known that tobacco smoke raises “bad” cholesterol and poses health risks, while a 2019 study suggested that vaping could have a similar impact.
However, the most effective way to improve cholesterol levels is by adjusting our diet, as recommended by NHS doctors and academics from University College London, including Dr. Riyaz Patel.
You may already know some of the major food culprits. An increasing body of research points to common offenders like pastries, processed meats, and lard. It’s best to eliminate these from your shopping cart for healthier cholesterol levels.
On the other hand, some suggested food swaps may surprise you.
The good and bad of cholesterol
Before we delve deeper into dietary changes, it’s essential to clarify that cholesterol isn’t inherently harmful. It is a vital substance required for survival.
This waxy substance is present throughout the body and serves as a crucial component of cell membranes, as well as aiding in the production of hormones like testosterone and estrogen. It also plays a key role in the synthesis of vitamin D and bile acids, which are necessary for digesting food.
Issues arise when specific types of cholesterol, namely low-density lipoprotein (LDL), become excessively high; this is often referred to as “bad” cholesterol.
“Understanding which cholesterol levels are elevated is essential,” notes Patel. “Cholesterol, like fat, cannot circulate freely in the blood. It requires packaging into particles known as cholesterol lipoproteins.”
These lipoproteins can be visualized as small delivery vehicles transporting cholesterol from the liver into the bloodstream, with high-density lipoproteins (HDL) serving as the “good” type.
However, LDL cholesterol is akin to a reckless driver, frequently colliding with the endothelium—the inner lining of arteries.
While this shouldn’t obstruct healthy arteries, if they are compromised by factors like high blood pressure, smoking, pollution, aging, inflammation, or others, LDL can become trapped within.
When that occurs, plaque begins to develop. “A heart attack can happen when this plaque undergoes a slight rupture, leading to a blood clot that blocks the artery,” explains Patel. “Thus, the presence of plaque poses a serious problem.”
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Foods to include in your diet
Now that you understand the fundamentals of cholesterol (and why having LDL cholesterol in the driver’s seat is a bad idea), which foods can help keep cholesterol levels in check?
“Oats are an excellent way to naturally lower cholesterol,” advises Patel. “This is largely due to their fiber content, as oats contain soluble fiber that effectively reduces cholesterol.”
Soluble fiber is also found in whole grains, lentils, beans, vegetables, fruits, nuts, and seeds, and it binds to dietary cholesterol in the small intestine, preventing its absorption into the bloodstream.
“Another effective option is sterols and stanols,” adds Patel. These plant-based compounds are found in fortified yogurts and spreads, or as supplements, and they mimic cholesterol in our bodies.
When you consume foods that contain cholesterol, receptors in your intestines recognize and absorb them into the bloodstream.
Sterols and stanols can deceive these receptors, allowing them to be absorbed in place of cholesterol, leading to increased excretion of cholesterol from the body and less absorption into the bloodstream.
“They are likely the best non-medicinal method to reduce cholesterol, usually by about 10%,” Patel asserts. “They are highly effective.”
Foods to eliminate
While there are beneficial foods to include in your diet, what about those “bad” foods that raise cholesterol? Should they be eradicated from your meals?
There was a time when egg yolks were feared for their cholesterol content. While it’s true that eggs contain a significant amount of dietary cholesterol, you don’t need to panic if you enjoy them with toast.
“Dietary cholesterol doesn’t equate to circulating cholesterol, which is crucial to understand,” says Patel. “In the past, foods high in cholesterol were thought to automatically increase cholesterol levels, but that notion is outdated.”
In reality, about 80% of cholesterol in the body is produced by the liver, not directly ingested from food.
That said, food can still indirectly influence your LDL cholesterol. For instance, certain foods can hinder the liver’s ability to manage cholesterol levels in the blood.
Much like statins, specific foods can act similarly to medications that alter the liver’s functions.
For example, increased saturated fat intake has been linked to higher levels of LDL cholesterol in the bloodstream. Saturated fats are commonly found in fatty or processed meats, butter, cheese, pastries, deep-fried items, and coconut oil.
“If you consume many pastries rich in saturated fat,” explains Patel, “the absorption of these fats can lead to increased LDL levels because they disrupt the liver’s ability to eliminate LDL cholesterol.”
Sugar can similarly affect cholesterol levels by prompting the liver to produce more LDL and less HDL.
So, should we forsake pastries and sugar forever, restricting ourselves to oats for every meal? Absolutely not. Extreme dietary shifts can yield unpredictable health consequences.
Patel suggests that the best approach is to maintain a healthy, balanced diet.
“When advising patients, we recommend a mixed, balanced diet. Aim for moderation in carbohydrates and saturated fats while keeping ultra-processed foods to a minimum.”
Ultra-processed foods, along with saturated fats and sugar, can lead to inflammation in the arteries and raise the risk of developing metabolic disorders like type 2 diabetes.
“Moderation in everything is likely the best advice,” concludes Patel.
“A balanced diet is partly guided by your body’s signals regarding hunger. Your body is adept at understanding its needs.”
About our experts
Dr. Riyaz Patel is an academic scholar and NHS Physician at the University of London, UK. He has contributed to numerous medical journals, including the European Heart Journal, Natural Genetics, and European Heart Journal – Quality and Clinical Results of Care.
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Source: www.sciencefocus.com
