Ignoring high cholesterol can lead to serious health problems down the road, often requiring medical intervention. But there’s good news: certain foods can play a meaningful role in managing cholesterol levels naturally.
Registered dietitian and nutritionist Mei Wan emphasizes the power of diet, stating that in some cases, dietary changes can deliver results within just four to six weeks. “This timeframe matches the effects observed from taking traditional statin medications,” she notes.
Wan explains that certain foods, particularly those rich in soluble fiber, plant sterols, and unsaturated fats, can considerably lower LDL cholesterol, frequently enough referred to as “bad” cholesterol.”these foods may complement or, in a few cases, produce similar effects to statins, particularly for individuals with mild cholesterol elevations,” she says.
Soluble fiber-rich foods like oats, beans, apples, and citrus fruits are cholesterol-lowering superstars. “They help lower cholesterol by binding to it in the digestive system, reducing its absorption,” Wan explains. “For example, just 1.5 cups of cooked porridge oats daily may lower LDL cholesterol by up to 10 percent over time.”
Plant sterols and stanols, found in fortified foods like spreads and yogurts, are another powerful tool.”They can also support healthy cholesterol levels, leading to reductions of six to 10 percent in LDL cholesterol when consumed in daily amounts of around 1.5 to three grams, and alongside a healthy, balanced diet,” Wan adds.
Lowering cholesterol levels is crucial for maintaining heart health, and experts say incorporating simple dietary changes can make a significant difference. Dr. mei, a leading nutritionist, emphasizes the power of plant-based foods in reducing LDL cholesterol, often referred to as ”bad” cholesterol.
“Plant-based foods are incredibly effective at lowering LDL cholesterol,” Dr. Mei explains. “They’re naturally low in saturated fat and cholesterol,and rich in fiber,which helps bind to cholesterol in the digestive system and prevent its absorption.”
Dr. Mei recommends incorporating a variety of plant-based foods into your diet, including fruits, vegetables, legumes, and whole grains.”These foods are packed with nutrients and fiber, which work together to promote heart health,” she says.
“Incorporating healthy fats is another effective strategy,” the expert continued. “Nuts like almonds and walnuts, as well as fatty fish like salmon, provide beneficial omega-3 fatty acids and monounsaturated fats that lower LDL cholesterol and improve the overall lipid profile.”
To add additional cholesterol-binding fiber to the diet, Mei recommends eating whole grains like barley and brown rice.”Whole grains like barley and brown rice also contribute to cholesterol reductions by providing more fiber, which binds to cholesterol in the intestines,” Mei explained.
“Soy products, such as tofu and soy milk, have been shown to lower cholesterol by up to five per cent and replacing butter with health-healthy fats like olive oil can also help reduce cholesterol levels.”
According to Dr. Mei, these natural approaches work best alongside regular exercise, with 30 to 45 minutes of moderate exercise recommended five times weekly. “Reducing alcohol consumption will also support the liver in removing bad cholesterol more efficiently,” she adds.
## food as Medicine: Eating Your Way to Lower Cholesterol
**World Today News Exclusive Interview with Registered dietitian Mei Wan**
**World today News:** High cholesterol is a major health concern,often requiring medication to manage.But what many people don’t realise is that diet can play a powerful role in naturally controlling cholesterol levels. Registered Dietitian Mei wan joins us today to discuss how food can be medicine when it comes to tackling high cholesterol.
**Mei Wan:** Thanks for having me.It’s exciting to talk about how dietary changes can empower people to take control of their health.
**World Today News:** You’ve mentioned that dietary modifications can be remarkably effective. Can you elaborate on the timeline for seeing results?
**Mei Wan:** Absolutely. In many cases,implementing the right dietary changes can lead to noticeable improvements in cholesterol levels within just four to six weeks. This timeframe is comparable to the effects seen with traditional statin medications, which is quite remarkable.
**World Today news:** That’s remarkable! What are some of the key foods that can make a difference?
**Mei Wan:** Certain foods stand out for their cholesterol-lowering properties. Specific nutrients like soluble fiber, plant sterols, and unsaturated fats are particularly effective.
Let’s start with **soluble fiber**.Think of foods like oats, beans, apples, and citrus fruits. They act like sponges in your digestive system, binding to cholesterol and preventing its absorption. Just 1.5 cups of cooked oatmeal a day can make a significant impact on lowering LDL cholesterol, frequently enough referred to as “bad” cholesterol.
Then we have **plant sterols**. These naturally occurring compounds are found in foods like nuts, seeds, and fortified products like margarine and yogurt. They work by blocking the absorption of cholesterol in the gut.
**unsaturated fats**,found in oily fish,avocados,nuts,and olive oil,can definitely help raise HDL cholesterol,which is considered the “good” cholesterol.HDL cholesterol helps remove LDL cholesterol from your bloodstream.
**World Today News:** So, these foods can complement or even replace statins in certain specific cases?
**Mei Wan:** That’s right. For individuals with mild cholesterol elevations, incorporating these foods into their diet can be a very effective first-line approach. Of course,it’s crucial to consult with a doctor or registered dietitian to determine the best personalized plan.
**World Today News:** Any final advice for our readers?
**Mei Wan:** Remember, small changes can make a big difference. Start by gradually incorporating more of these cholesterol-lowering foods into your meals and snacks. Be patient and consistent,and you’ll be on your way to better cholesterol control and improved overall health.
**World Today News:** Thank you for sharing your valuable insights with us, Mei Wan.
