High cholesterol: Nutritionist reveals top prevention tips
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Having a healthy diet is key to making sure you keep your LDL levels low.
A study from Harvard Medical School has conducted a study of foods that help lower cholesterol.
They have found that foods high in sterols and stanols help lower cholesterol.
Specifically, they have found that if you consume just two grams of plant sterols or stanols a day, you “can lower LDL cholesterol by about 10 percent”.
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But what are sterols and stanols? How and what foods can I find them in?
Sterols and stanols are a group of naturally occurring compounds found in plant cell membranes.
They work with the body to reduce how much cholesterol is absorbed into the gut and send more of it into your poo.
The result of this process is the lowering of your LDL cholesterol levels.
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Sterols and stanols are very easily available in foods available in your local supermarket or local shop.
They can be found in plant-based food such as vegetable, oils, seeds, buts, beans, lentils and some cereals.
Sterols and stanols aren’t the only cholesterol lowering foods available.
According to Harvard Medical School, oats are another good way to lower your LDL cholesterol as they contain soluble fibre that reduces the absorption of cholesterol into your blood vessels.
Alongside oats, try and incorporate some barley and other whole grains into your diet because of their soluble fibre content.
As mentioned above, beans including navy beans, kidney beans and back-eyed peas, are all strong allies when it comes to lowering your cholesterol.
Don’t forget about fruit and fish either.
Citrus fruits, apples, grapes, and strawberries are rich pectin, another type of soluble fibre that lowers your cholesterol.
Fish, if eaten at least twice a week, lowers LDL cholesterol through its Omega 3 fats.
These reduce triglycerides in your blood and protect your heart by preventing the onset of abnormal heart rhythms.
It isn’t only in your diet where you can lower cholesterol.
Whilst it may not be the season for running, moderate exercise can help you lower your LDL cholesterol.
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