A doctor has shared the four things he would eat if he were diagnosed with high cholesterol. This can occur when you have too much of a fatty substance called cholesterol in your blood.
It can be caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. But there are ways to lower it, with Doctor Karan Rajan listing cheap foods to add to your next shopping list.
The doctor and author of the No.1 Sunday Times Bestseller This Book May Save Your Life said: “If I were diagnosed with high cholesterol, these are four things I’d have in the kitchen.”
1. Berries
Listing “berries” as his first item, he said they are “rich in polyphenols, especially things like anthocyanin, which increases the amount of bile acids formed which then means more cholesterol is excreted.
“These polyphenols also act as antioxidants, which can actually help the lining of the blood vessels. The polyphenols also limit the amount of LDL oxidation, which is bad cholesterol.”
What are polyphenols?
Polyphenols are natural compounds found in plant foods like fruits, vegetables, herbs, spices, tea, dark chocolate, and wine. They act as antioxidants, which help protect your cells from damage caused by harmful molecules called free radicals.
This may lower the risk of diseases like cancer, diabetes, and heart disease. They may also help reduce inflammation, which is linked to many long-term health conditions, notes Healthline.
2. Seeds
Continuing his list, he says that seeds have “healthy fats which reduce intestinal cholesterol absorption and reduce liver fat synthesis.”
Experts at the British Heart Foundation (BHF) say that while nuts can be beneficial in lowering your cholesterol levels, “make sure you choose plain ones to avoid adding extra salt or sugar to your diet.
“A portion is a small handful – about 30g. Choose whichever nuts you like or, even better, a mixture of nuts and seeds to benefit from a wider range of nutrients.”
