An expert has given simple tips to reduce cholesterol in just 10 days, with adding one item potentially reducing it by 10 per cent. Speaking on the Zoe podcast, Dr Sarah Berry, a professor in the Department of Nutritional Sciences at King’s College London and Chief Scientist at ZOE, explained that people with high cholesterol can make a huge difference quickly with simple diet changes.
Dr Berry said people need to look at the type of fat they eat but must not switch to a low-fat diet. Key changes include eating more nuts and seeds, which can rapidly cut cholesterol levels by 5 to 10 per cent if they replace 'bad' fats. She emphasised that polyunsaturated and monounsaturated fats from plant-based sources like nuts and seeds help lower LDL cholesterol.
Regarding animal fats, Dr Berry advised eating less red meat as its saturated fat raises cholesterol. However, she noted that fermented dairy products like cheese and yoghurt do not have a cholesterol-raising effect. She also recommended cutting down on refined carbohydrates such as white rice, bread, and sugar, as excess can be converted into triglycerides in the liver.
Dr Berry stressed that whole grain carbohydrates, like whole grain bread, have a beneficial effect on cholesterol. She concluded: “While I’m very pro increasing the types of healthy fats in our diet, we shouldn’t do it at the expense of whole grains. We must do it at the expense of these refined kind of white carbohydrates.”
