Cholesterol is a fat produced by the liver and absorbed through animal products such as meat and dairy. It is an important component of healthy cells, but too much cholesterol can clog your arteries, which can lead to a heart attack or stroke.
If you have high cholesterol, you can make simple dietary changes that can improve your cholesterol profile, including:
1. Choose healthy fats
There are two main types of fats found in food: saturated fats and unsaturated fats.
Saturated fats are ‘unhealthy’ because they raise LDL cholesterol, while unsaturated fats are ‘healthy’ because they lower LDL cholesterol. Trans fats, although unsaturated, are the exception to the rule – they raise LDL cholesterol and lower HDL cholesterol.
Research shows that replacing unhealthy fats with healthy fats can improve your cholesterol profile and reduce your risk of heart disease. Learn more about saturated fat, its link to heart disease, and the myths surrounding it.
2. Eat foods high in soluble fiber
Soluble fiber is a type of fiber found in plant foods. Because it is not absorbed in the gut, soluble fiber can bind to cholesterol in the intestines and remove it from the body. This fiber is found in fruits, vegetables, grains, and legumes.
When you eat more fiber-rich foods, be sure to drink plenty of water to prevent constipation
3. Try foods rich in plant sterols
Plant sterols actively compete with cholesterol for absorption from the gut and can lower LDL cholesterol by up to 10%. They are found in plant foods but only in small amounts, making it difficult to reach the recommended two to three grams per day without sterol-rich foods.
2 – 3g plant sterols is equivalent to:
- Two cholesterol-lowering Weet-Bix tablets or;
- One tablespoon of sterol-enriched margarine (e.g. Flora ProActiv) or;
- 500 mL Dairy Farmers Heart Active
Plant sterols can also reduce the levels of carotenoids (beneficial antioxidants) in your blood, so it is important to eat at least two fruits and five vegetables a day, especially those that are yellow and orange, to ensure you get plenty of antioxidants in your diet.
