Dr Sarah Berry, a professor in nutritional sciences at King’s College London and chief scientist at ZOE, has offered simple dietary advice that can reduce cholesterol levels in just ten days. Speaking on the ZOE podcast, she explained that adding nuts to the diet can lower LDL, or 'bad', cholesterol by 5 to 10% if they replace unhealthy fats.
Dr Berry cautioned against switching to a low-fat diet, emphasising instead the importance of eating the right types of fat. She recommended polyunsaturated and monounsaturated fats found in nuts, seeds, and seed oils, which can significantly lower cholesterol. Seeds are a great source of these healthy fats, she added.
On animal fats, Dr Berry advised reducing red meat consumption as its saturated fat content raises cholesterol. However, she noted that fermented dairy products such as cheese and yogurt do not have a cholesterol-raising effect, and have been unfairly demonised. She stressed that these should not be the primary concern.
Dr Berry also called for cutting down on refined carbohydrates like white rice, bread, and sugar, which the liver converts into triglycerides when consumed in excess. She cautioned against demonising all carbohydrates, highlighting that wholegrain options such as wholemeal bread have a beneficial effect on cholesterol levels.
