We all know that high cholesterol is not good as it increases the risk of serious health problems. Given that, according to the Spanish Society of Cardiologyhalf of the Spanish population has high cholesterol, knowing exactly how to reduce it is essential.
Luckily, there are simple lifestyle changes that can help reduce it.
Below, everything you need to know about the different types of cholesterol, the causes of high cholesterol and how to reduce it naturally through diet.
If you have high cholesterol, it is important monitor it periodically and keep your doctor informed of any lifestyle changes you make. Statins and other medications can also help lower cholesterol.
What is cholesterol?
Cholesterol is a type of lipid – or fat – that circulates through our blood, explains Dietitian Dr. Carrie Ruxton.
“We couldn’t function without it but, as with many things, if we have too much or the wrong type, it can have a negative effect on our health in the long term,” he says.
Most of the cholesterol in the body is produced by the liver. Cholesterol is used to make cell walls, hormones and bile, which is important for digesting dietary fats.. “The doctor can check the cholesterol level with a fasting blood test.”
Why is cholesterol considered bad?
LDL (low-density lipoprotein) cholesterol is considered bad for us. While other types of cholesterol – HDL (high-density lipoprotein) cholesterol – is good for us.
Because? Well, in the ’70s, scientists observed that People with higher blood cholesterol levels were at greater risk of heart diseaseexplains Dr. Ruxton.
This was refined to discover that certain types of cholesterol, specifically low-density lipoprotein (LDL) cholesterol, were more harmful, since they favored the formation of blockages in the arteries. This can cause a heart attack.
“Other types of cholesterol, specifically high-density lipoprotein (HDL), are considered beneficial because they transport cholesterol from cells to the liver for recycling. Today, doctors measure total cholesterol as well as LDL and HDL, to obtain a global picture of the balance of cholesterol in the blood.
What are the causes of high cholesterol?
- Eat foods rich in saturated fats
- Not being active enough
- Smoke
- Having too much body fat, especially around the waist
How does diet affect cholesterol?
““Two thirds of cholesterol production comes from the liver and depends on genes.”explains Dr. Ruxton. “There remains a third that can be influenced by diet.”
Cholesterol-rich foods such as shrimp and eggs were once thought to be bad (because they contain cholesterol), but this was found to be untrue.
A Harvard research has shown that most of the cholesterol in the body is produced by the liver, and not by the cholesterol we eat.
“Dietary cholesterol has little effect on blood cholesterol,” says Dr. Ruxton. “The culprit is high fat consumption, especially of animal originsuch as butter, cream and fatty meats.
“On the contrary, diets rich in fiber help reduce cholesterol because some fibers trap cholesterol in the intestine and eliminate it from the body. “Fruits and vegetables are also useful because they are rich in bioactive plant compounds, such as polyphenols.”
Simple ways to lower cholesterol
1 – Replace unhealthy snacks and limit your intake of saturated fats
Reducing the consumption of foods high in saturated fat can have a great impact on reducing LDL cholesterol. So cut out the cookies, cakes and processed foods and try to keep your daily caloric intake from saturated fat below 7%.
2 – Opt for healthy fats
Dr. Ruxton suggests add sources of “good fats” (unsaturated), such as vegetable oils (olive, rapeseed and sunflower), nuts, seeds, avocado and oily fish. “The studies show that a daily handful of almonds significantly reduces cholesterol,” he adds.
3 – Increase daily fiber intake
As Dr. Ruxton mentions, it has been shown that Foods rich in fiber reduce cholesterol levels. We should all consume 30 g of fiber a day: fruits, vegetables, whole grains, nuts, seeds and legumes.
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4 – Start the day with a glass of pure orange juice
According to Dr. Ruxton, Natural polyphenols from citrus fruits, such as hesperidin, reduce cholesterol. “Orange juice is also rich in potassium, a mineral that helps reduce blood pressure, and hypertension is another risk factor for cardiovascular disease.”
5 – Eat more oats
According to Dr. Ruxton, oats contain a special fiber called beta-glucan, which has been shown to lower cholesterol. “Try incorporating oat bread, oat pancakes and oat porridge into your diet.”
6 – Stop smoking
Smoking has been linked to low levels of good HDL cholesterol, as well as other diseases such as heart failure, heart disease and diabetes. According to a 2023 meta-analysis Regarding the effects of smoking, quitting smoking can significantly reduce cholesterol levels.
7 – Give up alcohol
A study published in 2023 in ‘The Journal of Clinical Hypertension’, showed that excessive alcohol consumption can increase the chances of developing hyperlipidemia (very high levels of LDL and total cholesterol), as well as hypertension (high blood pressure) and diabetes.
Conclusion
To maintain healthy cholesterol levels (and reduce the risk of heart disease), It is best to increase the consumption of fruits, vegetables, oats, beans, nuts and heart-healthy seeds. If you are concerned about your cholesterol levels, talk to your doctor.
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With nearly a decade of journalistic experience – in print, online and social – at national newspapers and lifestyle magazines, it’s fair to say Alice has tried it all when it comes to health and fitness. From packing herself off to an extreme Aveduric retreat in Sri Lanka and sweat-testing every new fitness fad to running the London Marathon and completing a 70.3 IronMan, Alice now looks after WH’s food content. With a ‘food first’ ethos, she is here to help you decipher exactly which foods will support your health, and which macro-counting, pasta-replacing, intermittent-fasting, 13-day cleanse is just, well, a scam. A keen baker and host, her favourite dessert has to be pavlova (with lots of summer berries and whipped cream, of course).
