A leading nutritionist has pinpointed seven specific foods that could be crucial for anyone aiming to reduce high cholesterol and improve their overall wellbeing.
Expert's Dietary Recommendations for Heart Health
Anita Wong, a professional nutritionist, took to social media to share her essential dietary advice. She recommends incorporating these seven foods into your meals at least twice a week for significant benefits. The NHS warns that high cholesterol, often symptomless and detectable only via a blood test, can lead to clogged blood vessels, raising the risk of serious heart conditions and stroke.
The Essential Seven Foods List
Salmon: Anita highlights salmon as rich in healthy fats and Omega-3, alongside being a high-quality protein source. For a budget-friendly alternative, she suggests mackerel or sardines, which offer similar heart-healthy fats.
Cruciferous Vegetables: Foods like broccoli, cauliflower, and kale are excellent sources of both soluble and insoluble fibre. This fibre aids digestion, supports gut health, and helps manage cholesterol levels.
Avocado: Praised as a top source of plant-based healthy fats and fibre, avocado is a powerful addition to a cholesterol-conscious diet.
Sweet Potato: A smarter choice than standard potatoes, sweet potatoes provide more fibre, less sugar, and offer a slower release of carbohydrates for sustained energy.
Fibre-Rich Fruits: Anita emphasises fruits like kiwi (including the skin) and berries such as raspberries. These are packed with fibre and beneficial phytonutrients – plant chemicals excellent for overall health.
Oats: Specifically, rolled oats contain a soluble fibre called beta-glucan. Anita explains this fibre binds to excess cholesterol in the digestive system, aiding its excretion from the body. She recommends overnight oats two to three times weekly.
Yoghurt: Focusing on gut health, Anita recommends kefir yoghurt. A healthy gut biome is vital for cholesterol management, and this introduces beneficial bacteria to the body.
What to Limit and Lifestyle Changes
In line with this advice, the NHS recommends reducing intake of fatty meats like sausages, butter, lard, hard cheese, cakes, biscuits, and foods containing coconut or palm oil.
Furthermore, the health service advises aiming for at least 150 minutes of moderate exercise each week. Good starting activities include brisk walking, swimming, and cycling. Finding an enjoyable exercise is key to maintaining a consistent routine for long-term heart health.
