Did you know that there is a correlation between low cholesterol and a longer lifespan? It’s true!

Here’s what you need to know about lowering your cholesterol:

Dry fruits for lowering cholesterol are a great way to reduce your levels, as they contain oleic fatty acids that help lower your total cholesterol and LDL (bad) cholesterol. They also help raise HDL (good) cholesterol levels.

Dry fruits can be incorporated into your diet in many different ways—from adding them to salads, to using them as a topping on pancakes or waffles!

Dry fruits for lowering cholesterol

High cholesterol is a serious and common health problem that can lead to heart disease. The good news is that you don’t have to be resigned to medication or other invasive treatments—there are plenty of natural ways to lower your cholesterol levels, including by eating certain foods.

Dry fruits are a great source of fiber, which helps you feel full longer and keeps your blood sugar stable. They also help reduce inflammation in the body, which can contribute to high blood pressure and other symptoms of high cholesterol.

Cholesterol is a type of fat that is produced by the liver, but it can also be found in foods. It’s an important substance that helps your body digest food and synthesize hormones. However, it is possible for the level of cholesterol in your blood to become too high. This condition is known as hypercholesterolemia (or hyperlipidemia).

The good news is that there are ways to lower your cholesterol levels safely and effectively. The first step towards a healthier heart is knowing what causes high cholesterol levels, as well as how to manage them.

Good options are: almonds, macadamias, brazil nuts, cashew nuts, hazelnuts, pistachios, walnuts, peanuts, pecans

Six cholesterol-lowering foods

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Six cholesterol-busting foods

There are several foods which are not just part of a healthy diet, they can actively help to lower your cholesterol too. Try to eat some of these every day as part of your healthy diet. The more you add them to what you eat, the more they can help lower your cholesterol, especially if you cut down on saturated fat as well.

1. Foods rich in unsaturated fats

Cutting down on saturated fat and replace some of it with unsaturated fats is great way to lower your cholesterol. Foods which contain unsaturated fats include: 

• vegetable oils such as olive, sunflower, corn, rapeseed, nut and seed oils
• avocado, nuts and seeds
• fat spreads made from vegetable oils, such as sunflower and olive oil
• oily fish 

Oily fish are a good source of healthy unsaturated fats, specifically a type called omega-3 fats. Aim to eat two portions of fish per week, at least one of which should be oily. A portion is 140g, but you could have two or three smaller portions throughout the week. Tinned, frozen or fresh all count e.g. salmon, sardines, pilchards, trout, herring and mackerel.

Avoid coconut and palm oil as, unlike other vegetable oils, they are high in saturated fat.

Take a look at our delicious fish recipes

Our Ultimate Cholesterol Lowering Plan© is based on these six cholesterol-busting foods

Visit the UCLP

2. Fruit and vegetables

Fruits and vegetables can help reduce the risk of heart disease, stroke and some cancers. They contain vitamins, minerals and plant chemicals which help you to stay healthy, and most contain little or no fat and are low in calories, so they can help you to stay a healthy weight. And, if you are eating more fruit and veg, chances are you’re eating less of the other more energy-packed foods.

Fruit and vegetables are also high in fibre, and some types of fibre can help to lower your cholesterol. It blocks some cholesterol from being absorbed from the intestines into the blood stream. Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, okra (ladies’ fingers), broccoli, apples, strawberries and prunes are also good options.

Aim for:  at least five portions of fruit and veg a day. An adult portion is around 80g, or a handful. Make at least one of these beans, peas or lentils.

• 3 tablespoons of vegetables – such as sweet potato, broccoli or okra

• 3 tablespoons of beans, peas or lentils – all options count, for example chickpeas, kidney beans, garden peas and red lentils
  2-3 cauliflower or broccoli florets
• half a large vegetable – such as courgette, pepper or aubergine
  half an avocado
• a medium sized vegetable – such as a turnip, parsnip, sweet potato, leek, tomato or carrot

• a medium sized fruit – for example, an apple, orange or banana
• 2 small fruits – such as plums or satsumas
• a handful of berries or grapes – and other small fruits like strawberries and prunes
• a good-sized slice of a larger fruit – such as a melon, mango or pineapple
• a tablespoon of dried fruit
• a 150ml glass of fruit juice
• a bowl of salad

Fruits and vegetables can be fresh, tinned, frozen or dried. They all count. If you choose tinned, choose options in juice or water, without added sugar or salt.

Potatoes, yams, cassava and plantains are exceptions. They don’t count because they count as a starchy food, like rice or pasta.

Unsweetened fruit juice and smoothies count too, but only one portion. More than one doesn’t count because the loose sugar and acid in them can damage your teeth.

3. Foods with added sterols and stanols

Sterols and stanols are plant chemicals which are a similar size and shape to cholesterol. They are absorbed from the intestines into the blood stream and block some cholesterol from being absorbed,  lowering the cholesterol in your blood.

We get a small amount of sterols from plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but it’s not enough to lower cholesterol. So, food companies have developed foods with plant sterols or stanols added to them, such as mini yogurt drinks, fat spreads, milk and yogurts.

These fortified foods lower your cholesterol gradually, over a few weeks, and how much depends on the amount you eat. Some experts believe they are the most effective single food for lowering cholesterol.

Who should eat foods with sterols and stanols added?

Sterols and stanols have been thoroughly researched, so they can be added to foods and are safe to eat.

They are suitable for:

• People with high cholesterol – there’s no real benefit if you don’t have high cholesterol.
• Children with inherited high cholesterol such as familial hypercholesterolaemia – with support from a doctor or dietitian.
• People taking statins – sterols and stanols will help to lower your cholesterol further because they work in a different way to the statin.

They are not suitable for:

• Women who are pregnant or breast feeding.
• Children who do not have an inherited condition.
• They won’t have much effect if you are taking Ezetrol (Ezetimide) because they both work in a similar way.

Aim for:  one to three  servings  of fortified foods a day. This will give you 1.5 to 3g of stanols and sterols.

Over three weeks, this could lower your cholesterol by up to 10%. There’s no extra benefit to having more than 3g a day.

Three servings of:                                                 OR

• 2 tsp fat spread
• 1 glass of milk (250ml)

One product a day: 

• 1 yoghurt (120g)
• one fortified yoghurt mini-drink (65-100g bottle), which can be a dairy product or dairy-free. This will be enough sterols and stanols for the whole day.

To get the most from these foods, eat some every day and eat them with a meal rather than on their own. Look out for products labelled ‘fortified with stanols or sterols’. They can be branded, such as the Flora ProActiv and Benecol ranges, as well as supermarket own products.

Download this 21 day challenge using plant sterols

Frequently asked questions about plant sterols/ stanols

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4. Oats and barley

Oats and barley are grains which are rich in a type of fibre called beta glucan. Eating 3g of beta-glucan a day as part of a healthy diet and lifestyle can help to lower cholesterol.

When you eat beta glucan, it forms a gel which binds to cholesterol-rich bile acids in the intestines. This helps limit the amount of cholesterol that is absorbed from the gut into your blood. Your liver then has to take more cholesterol out of your blood to make more bile, which lowers your blood cholesterol.

Aim for: three servings of the following oat-based products or barley per day to give you about 3g of beta glucans. 

• a bowl of porridge – which is 30g of dry oats or a sachet of instant porridge
• a bowl of oat-based breakfast cereal flakes – around 30-35g
• 250 ml of Oat Drink containing beta-glucans (not all oat drinks contain beta-glucan so check to make sure)
• 1 breakfast cereal oat type ‘biscuit’
• 1-2 tbsp (13g) oatbran – try sprinkling it onto cereals or adding it to casseroles, stews, soups and smoothies
• 3 oatcakes
• 30g oats added to recipes
• 60g cooked pearl barley – try adding it to stews, casseroles and soups

Many products now contain oats, which makes it easier to get your two to four servings. Foods which have a claim on the label saying they lower cholesterol will contain 1g or more of beta glucan.

Discover more about the versatilty of oats

5. Nuts

Nuts are a good source of unsaturated fats and are lower in saturated fats, a mix which can help to keep your cholesterol in check. They contain fibre which can help block some cholesterol being absorbed into the blood stream from the gut, as well as protein, vitamin E, magnesium, potassium, natural plant sterols and other plant nutrients which help keep your body healthy. They’re also filling, so you’re less likely to snack on other things.

Aim for:  28-30g of nuts a day, which is around a handful. 

All nuts count. Choose a variety and eat them instead of your normal snack or as part of a meal. Where possible, go for the kind with their skins still intact as they contain more nutrients. Good options are:

• almonds, macadamias, brazil nuts, cashew nuts, hazelnuts, pistachios, walnuts, peanuts, pecans. 

6. Soya foods

Soya beans and the foods that are made from them are perfect for a heart-healthy diet. They’re full of protein, vitamins and minerals, and they’re low in saturated fat.

Soya products are a good option for replacing foods which are high in saturated fat such as meat, full fat cream and dairy products, and  snacks such as crisps. 

Aim for:  around two to three servings of soya a foods day.

fruits to reduce cholesterol level

Pears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber. Try this Pear and Red Onion Gratin as a side dish

Foods to Help Lower LDL (‘Bad’) Cholesterol

 Medically Reviewed by James Beckerman, MD, FACC on June 12, 2020

Curb Cholesterol, Not Flavor

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It’s no secret that certain foods can help you lower your LDL (“bad”) cholesterol, which causes a buildup of plaque in the arteries that leads to heart disease, heart attacks, and stroke. But what may surprise you is that many of these foods are delicious and easy to incorporate into your everyday meals without sacrificing flavor or fun.

Indulge a Little

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Dark chocolate contains flavonoids, antioxidants that help lower LDL levels. Just make sure to eat in moderation, as chocolate is also high in saturated fat and sugar. You can also use dark, unsweetened cocoa powder in your cooking to get similar heart-healthy effects.

Awesome Avocados

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There’s more to avocados than just guacamole. They give you oleic acid, which helps lower the bad cholesterol in your bloodstream. Try putting a few slices on your turkey sandwich, or add them to a salad. Avocado oil, which has a subtle, sweet flavor, can also be used in place of other oils in cooking.

Raise a Glass

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Red wine contains resveratrol, a substance found in the red grape skin, which may prevent damage to blood vessels by reducing the risk of blood clots and lowering LDL. Drinking too much alcohol can cause a host of other health issues, however; so while a glass of red wine at dinner is fine, don’t overdo it.

Tea Time

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Both black and green teas contain powerful antioxidants that may reduce cholesterol levels. Green tea typically contains more of these antioxidant powerhouses, as it is made from unfermented leaves and is less processed. Just go easy on the cream and sugar.

Go Nuts for Nuts

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Nuts are high in polyunsaturated fatty acids, so almonds, walnuts, or pistachios can help reduce your LDL levels. Try sprinkling them on your salad, or eat them right out of hand as a snack. Just be sure to choose the low-salt option, and keep it to about 1.5 ounces a day — nuts are also high in calories. For almonds, that’s about 30 almonds or 1/3 cup.

Wholesome Whole Grains

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Barley, oatmeal and brown rice have lots of soluble fiber, which has been proven to lower LDL cholesterol by reducing the absorption of cholesterol into your bloodstream. Try switching out your regular pasta for the whole-grain version, or use brown rice instead of white. To give an added cholesterol-busting kick, top your morning oatmeal with high-fiber fruit like bananas or apples.

Go Fishing

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Fish like salmon, albacore tuna, sardines, and halibut are all rich in omega-3 fatty acids, which reduce triglycerides in the blood. Aim for 8 ounces of fish a week, and bake or grill the fish — don’t fry it — to keep it healthy.

Versatile Olive Oil

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Olive oil is a plant-based fat, so it’s a better choice when you’re trying to lower your “bad” cholesterol than fats that come from animals. It’s great mixed with red wine vinegar, a minced garlic clove, and a little ground pepper for a salad dressing. For something different, try braising vegetables like carrots or leeks. Just drizzle 3 tablespoons of oil over vegetables in a snug baking dish, scatter some herbs, cover with foil, and put in a 375-degree oven for about 45 minutes.

Oh Boy, It’s Soy

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Edamame, soy milk, and tofu are high in protein, and eating just 25 grams a day can reduce your cholesterol by 5 to 6 percent. Snack on edamame, top off your bowl of cereal with soy milk, or sub tofu for meat in your stir-fries.

Bountiful Beans

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Black beans, kidney beans, lentils, oh my! All are rich in soluble fiber, which binds to cholesterol in the blood and moves it out of the body. Recent studies show eating 4.5 ounces of beans a day can reduce LDL levels by 5 percent. Try black bean burritos, or dip some veggies in hummus, which is made with chickpeas, for an afternoon snack. Or try this Caramelized Onion and White Bean Flatbread — beans are so versatile, the possibilities are endless.

Make a Fruitful Change

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Pears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber. Try this Pear and Red Onion Gratin as a side dish. Or grab a Citrus Berry Smoothie in the morning before you head out the door.

Eat Your Veggies

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Most vegetables are high in fiber and low in calories. Eggplant and okra contain high amounts of soluble fiber. Eggplants are also high in antioxidants. But any kind of vegetables will give you fiber and nutrients that are good for you.

Fortified Foods

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Natural chemicals called sterols, which you get from plant foods, help your body absorb less cholesterol. Now, many foods from granola bars and yogurt to orange juice are fortified with plant sterols, which can help reduce cholesterol levels by 6% to 15%. Just check the label to make sure you’re not getting too many calories.

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Understand Your Blood and Urine Test Results

 Medically Reviewed by James Beckerman, MD, FACC on August 31, 2020

Cholesterol

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This count comes from a blood test called a lipid profile. The healthy total cholesterol level for adults is below 200 mg/dL. It’s the sum of two types of fats: “bad” (LDL) and “good” (HDL) cholesterol. But even if your number falls in the desirable range, you still can have too little of the good kind and too much of the bad, which clogs your blood vessels. Aim to keep your LDL cholesterol under 100 mg/dL and your HDL above 60 mg/dL. 

Triglycerides

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Triglycerides can harden your arteries. High levels are linked to a higher risk of a host of heart problems, like strokes and heart attacks, as well as obesity and high blood pressure.

These readings are for healthy adults after 12 hours of fasting:

• Desirable: Less than 150 mg/dL (1.7 mmol/L)
• Borderline high: 150 to 199 mg/dL (1.7-2.2 mmol/L)
• High: 200 to 499 mg/dL (2.3-5.6 mmol/L)

Very high: Greater than 500 mg/dL (above 5.6 mmol/L)

Who Needs a Lipid Profile?

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Everyone over 20 should get a full lipid panel every 4-6 years. Kids should have a full lipid profile once ages 9-11 and again ages 17-21. That’s partly because high cholesterol and triglycerides may lead to plaque buildup in children and teens. Your doctor may want testing more often if you’re at risk for heart disease or if you’re being treated for high cholesterol. Acceptable total cholesterol for most people under 19 is 170 mg/dL.

Blood Sugar Test

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It’s also called a glucose test. High levels, or hyperglycemia, could be a sign of diabetes or prediabetes. If you’re healthy, yours should be less than 100 mg/dL after fasting. A reading of 126 mg/dL or higher means you have diabetes. With two other tests — glucose tolerance and random blood sugar — a level of 200 mg/dL or higher indicates diabetes. And too low blood sugar may damage your brain or cause other health problems. 

A1c, or Hemoglobin A1c

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This is a more complex way to gauge your blood sugar than with a blood glucose test. Your A1c gives you a longer-term view of your average blood sugar over 2-3 months. That matters because your glucose level can swing a lot throughout the day if you have diabetes. A1c calculates the percentage of red blood cells coated in sugar. A healthy level is usually below 5.7%. If you have diabetes, your doctor will recommend keeping it under 7%.

Urinalysis

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Your pee can show you a lot about your health. Its color, pH level, and the presence of ketones, bacteria, and other substances can reveal diseases and other problems. A urinalysis is routine if you’re pregnant or having surgery. Other reasons for it include if your doctor suspects a urinary tract infection (UTI) or kidney disease. If your urinalysis turns up too much sugar, protein, or red blood cells, your doctor may need more tests.

Complete Blood Count

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It’s a test that checks different blood components, including red and white cells. It gives a picture of your overall health. The results also can help diagnose or monitor diseases and conditions that involve your blood cells, such as infections, anemia, and cancer

Red Blood Cell Count

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These cells carry life-giving oxygen throughout your body. If you’re low on red blood cells, it might be a sign that you’re not eating enough nutrients, are bleeding internally, or have bone marrow problems. A high count might stem from heart disease or lung issues, among other causes. The general range for good health is 4.5 million to 5.9 million cells in a microliter of blood in men, and 4.1 million to 5.1 million cells in women.

White Blood Cell Count

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These cells flood your body when they detect harmful invaders. So a high white blood cell count may be a sign that you’re fighting an infection, allergies, inflammation, or even cancer. A low count may mean bone marrow problems, a weakened immune system from conditions like HIV, or a poor diet. Stress and even too much exercise also can unleash your white blood cells. Normal levels for adults are 3.4 billion to 9.6 billion cells/L.

Thyroid-Stimulating Hormone

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Your doctor might order this test if your thyroid gland is enlarged or has bumps. Other reasons include a fast pulse, unexplained weight loss, or other signs of an overactive thyroid. Low hormone levels may mean your thyroid is sluggish. Symptoms include weight gain, puffy and dry skin, and constipation. Medications, including multivitamins and supplements, can affect your test results. So tell your doctor about everything you take.

Platelet Count

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These blood cells help heal wounds and stop bleeding. But too many platelets can form dangerous blood clots in your arms and legs that can cause heart attacks or strokes. Low platelet counts may make you bruise easily and to bleed from your gums, nose, and stomach. That may happen because of bone marrow illness, viral infection, or alcohol abuse, among other causes. A normal level is 150,000 to 450,000 platelets per microliter of blood.