A doctor has urged people living with high cholesterol to keep four specific foods in their kitchen, as they could naturally help lower cholesterol levels. High cholesterol is a major issue in the UK, affecting around two in five adults. Cholesterol is a fatty, waxy substance found in the blood; while some is necessary, too much can cause blockages in blood vessels, increasing the risk of heart attacks and strokes.
Dr Karan Rajan, known online as Dr Raj, shared his recommendations on TikTok. He said: 'If I was diagnosed with high cholesterol, these are four things I'd have in my kitchen.'
Berries
Dr Raj explained that berries are 'rich' in polyphenols such as anthocyanins. These compounds 'increase the amount of bile acids' formed, which helps excrete more cholesterol. He added: 'These polyphenols also act as antioxidants, which can actually help the lining of the blood vessels. And the polyphenols also limit the amount of LDL [low-density lipoprotein] oxidation, which is bad cholesterol.'
Seeds
Seeds contain healthy fats that 'reduce intestinal cholesterol absorption and reduce liver fat synthesis,' according to Dr Raj.
Beans and Lentils
These legumes provide fermentable fibres that 'maximise short chain fatty acid' production, which downregulates liver cholesterol synthesis. Dr Raj noted: 'They're also rich in plant proteins, which actually increases LDL receptor activity, which means more LDL clearance.'
Oats
Oats are rich in beta-glucan, a prebiotic fibre extensively studied for cholesterol reduction. Dr Raj explained: 'These form a viscous, soluble gel that binds to bile acids and excretes them and forces your body to pull more LDL cholesterol out of circulation to make even more bile.'
To further lower cholesterol, the NHS recommends eating more oily fish (like mackerel and salmon), olive oil, rapeseed oil, brown rice, wholegrain bread, wholewheat pasta, nuts, seeds, fruits, and vegetables. It also advises eating less meat pies, sausages, fatty meat, butter, lard, ghee, cream, cheese, cakes, biscuits, and foods containing coconut oil or palm oil.
