Top 9 tips to lower your Cholesterol naturally

Dietary changes are undoubtedly the first thing that spring to mind when told you have elevated levels of bad Cholesterol. But don’t be too harsh on yourself, as your genes also determine how much Cholesterol we naturally make. We will give you some of our top dietary and lifestyle tips that may make a difference.

1. Eat your oats! Oats naturally contain a compound known as beta- glucans which have been confirmed to contribute to the maintenance of normal blood cholesterol (EU health and nutrition claims, 2015). This effect is beneficial when oats and oats containing foods (such as oat bran, barley, barley bran or any other mixture of these beta-glucans) are consumed in daily amounts of 3g! So start your day right with a bowl of delicious overnight soaked oats with cacao, berries, chia seeds and almond milk!
   
   
2. Look out for sources of ALA (Alpha Linoleic acid) such as Flaxseeds. A daily intake of 2g can contribute to the normal blood cholesterol levels. (EU health and nutrition claims, 2015). Sprinkle flaxseeds to your dishes; add ground flaxseeds to your bakes or morning cereals, and drizzle flaxseed oil to your salads. Make sure not to heat flaxseed oil!
   
   
3. Cut back on some forms of saturated fat: Yes you must know by now, that saturated fat contributes to elevated levels of cholesterol, particularly LDL and the best solution it to swap these sources of fat for healthier alternatives. Cut back on animal sources of fat: butter, cream, tallow, crème fraiche, cheese, whole fat milk, lard, bacon and basically fatty pieces of meat. Replacing  those  saturated forms of fatty acids with unsaturated forms help to normalise blood cholesterol levels (EU health and nutrition claims, 2015). Examples include olive oil, oily fish, avocado, unprocessed nuts and seeds amongst others.
   
   
4. Do include those popular fats being talked about! Palm oil and Coconut oil are classified as ‘natural saturated’ vegetable fats (Enig, 2000).
   
   Palm oil is a stable type of fat that has 50 % saturated and 40 % monounsaturated and 10 % polyunsaturated fatty acids. Used for centuries in Africa and Asia, it is a source of beta-carotene (Vitamin A) and anti-oxidants when in its unprocessed state.
   
   Coconut oil is also stable with good baking and cooking properties. It has been used for centuries in Ayurvedic Indian practice. Made mostly of medium chain fatty acids (65 %), 28% other saturated and 8 % mono- and polyunsaturated fats. Coconut oil is a source of Lauric and Capric fatty acids, known to possess anti-microbial properties. (Enig, 2000)
   
   
5. The forgotten Hemp seeds and hemp oil contain a whooping75-80 % of polyunsaturated fats and only 9-11% of the less desirable saturated fats. Don’t wait any longer to include those to your regular diet to HDL levels. Once more, do not cook with nut and seed oils as most are unstable upon high heat.
   
   
6. Stop your consumption of trans-fatty acids as these have shown adverse effects on cardiovascular health. They are found in hydrogenated and partially hydrogenated fats. Look out for those on food packaging when doing your weekly shop. They are also found in processed foods and vegetable fats and oils!  Trans-fatty acids can upset our balance of Omega 3 and Omega 6 in the body, putting the body in a pro-inflammatory state. Inflammation has been shown to be a driver to heart problems including elevated cholesterol levels.
   
   
7. Oh yes Fibre: Both soluble and insoluble forms have a role to play! So go crazy on your vegetables and fruits, and do not forget your pulses, wholegrains, nuts and seeds. Soluble fibre swells up in the presence of liquid, and the formed gel binds to cholesterol and bile acids. This occurs in the small intestine and facilitates cholesterol’s elimination from the body. (VanHorn and Ernst,2001)
   
   
8. Mighty Soybeans contain the beneficial active plant compounds; phytosterols. Their structure is said to be similar to that of cholesterol and steroid hormones. Research suggests that they prevent the absorption of cholesterol by blocking particular absorption sites. Add soybeans to stews, salads and soups; or simply consume them in others forms where their whole and unprocessed state is favoured (wholebean oganic soya milk, tempeh, miso).
   
   
9. Stress reduction: Find a way to relieve the stresses that your body and mind are faced with! If yoga, pilates, reading a book, cooking, walking your dog or listening to the sound of waves act as a stress reliever! Then do those little things that go a long way, on a regular basis. Exercise helps to raise HDL (good) cholesterol levels and stimulate the release of feel good hormones. Stress is a driver to cardiovascular problems but really a concern for overall health!

References 

• American Heart Association (2016): http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Trans-Fats_UCM_301120_Article.jsp#.V9KO2j5wZbQ [Accessed on 8.09.2019]
• Enig, M (2000): Know your fats: The Complete Primer for Understanding the Nutrition of Fats, Oils, and Cholesterol. Bethesda Press. Maryland, USA.
• European Commission Health and Nutrition Claims (EU) (2015)
• Van Horn, L. and  Ernst, N. (2001) A summary of the science supporting the new National Cholesterol Education Program dietary recommendations: What dietitians should know. J Am Diet Assoc.