High cholesterol: Nutritionist reveals top prevention tips
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High cholesterol is often known as a “silent killer” due to its lack of obvious symptoms. Though it can occur for a number of reasons, according to the NHS it is “mainly caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol.”
One key way to ward off high cholesterol or reduce levels is by “eating healthily and getting more exercise.”
At Christmas time, however, healthy eating can become a difficult task with so many festive treats on offer.
With this in mind, Dr Earim Chaudry, Medical Director at men’s health platform Manual, has shared some six festive food swaps you can make to keep cholesterol in check.
Swap meat for fish
Dr Chaudry said: “This Christmas, why not ditch the usual turkey and have a salmon roast as the centrepiece of the table?”
Dr Chaudry added: “Fish is packed with omega-three fatty acids, and our bodies need these to maintain a healthy heart.
“More specifically, the omega-3s help to lower blood pressure, decrease triglyceride levels (a fat in the blood) and reduce the rate of arterial plaque buildup. ”
This reduction in blood triglyceride levels can also reduce risk factors associated with heart disease and blood pressure.
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Swap crisps for nuts
A handful of crisps from the festive buffet may be tempting, but swapping them for nuts could pack a healthy protein punch.
Dr Chaudry said: “Nuts are loaded with vitamins, minerals and beneficial fats – all of which are key to maintaining good health.
“What’s more, they provide phytosterols, which are plant compounds that help lower cholesterol by blocking its absorption in your intestines.”
However, it is a good idea to opt for unsalted over salted nuts.
Nuts can also be used within your Christmas Day dinner, as Dr Chaudry points out.
He said: “Nut roasts are the perfect alternative for those who want to strike a balance between indulging over the festive season and maintaining good heart health.
“If you don’t want to completely change your usual main course, perhaps make a nut stuffing for your turkey.
“Walnuts are a great option for this, as they are packed with a variety of omega-3 fatty acids.”
Olive and rapeseed oil
The food you eat is not the only thing you should pay attention to, Dr Chaudry says people should also be cautious over what they use to cook their food in.
He explained: “People tend to use butter as a key spread for adding flavour to their favourite festive dishes.
“However, the problem with butter is that it is very high in saturated fats and can therefore increase the body’s presence of bad low-density lipoproteins (LDL) which are linked to high cholesterol.
“So, when it comes to cooking on the day, swap your butter for rapeseed or olive oil. These oils are high in unsaturated fats, which are key to maintaining good cholesterol.
“You could also swap the butter for a spread that contains plant stanols.
“These are proven to lower cholesterol and maintain a healthy heart.”
Plant-based alternatives to creams
When dessert rolls around, lashings of cream might be your usual topping of choice.
However, opting for a slightly different cream alternative might make all the difference when it comes to heart health.
Dr Chaudry said: “Try to swap your usual dairy cream to a plant-based alternative, such as soya or oat.
“These replacements are low in saturated fat and so are the perfect healthy match for your Christmas pudding.
“It would also be a good idea to avoid creams that contain coconut or palm oil, as these contain high levels of saturated fat that will do no favours for your cholesterol.”
Fruit-based puddings
Though a festive Yule log may be the centrepiece of your dessert table, Dr Chaudry recommends opting for a fruit pudding instead.
He said: “A lot of fruit is rich in soluble fibre, and these help to decrease cholesterol levels.
“One example of a soluble fibre found in fruits such as apples, grapes, citrus fruits and strawberries is called pectin, which is known to lower cholesterol by up to 10 percent.
“Due to their antioxidant and anti-inflammatory properties, fruit is also known to help prevent heart disease and other chronic diseases.”
Plant-based alternatives to creams
When dessert rolls around, lashings of cream might be your usual topping of choice.
However, opting for a slightly different cream alternative might make all the difference when it comes to heart health.
Dr Chaudry said: “Try to swap your usual dairy cream to a plant-based alternative, such as soya or oat.
“These replacements are low in saturated fat and so are the perfect healthy match for your Christmas pudding.
“It would also be a good idea to avoid creams that contain coconut or palm oil, as these contain high levels of saturated fat that will do no favours for your cholesterol.”
Fruit-based puddings
Though a festive Yule log may be the centrepiece of your dessert table, Dr Chaudry recommends opting for a fruit pudding instead.
He said: “A lot of fruit is rich in soluble fibre, and these help to decrease cholesterol levels.
“One example of a soluble fibre found in fruits such as apples, grapes, citrus fruits and strawberries is called pectin, which is known to lower cholesterol by up to 10 percent.
“Due to their antioxidant and anti-inflammatory properties, fruit is also known to help prevent heart disease and other chronic diseases.”
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