High cholesterol: Nutritionist reveals top prevention tips
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Cholesterol can often seem to almost lie dormant like a volcano until levels become far higher and dangerous consequences can occur. High cholesterol is one of the leading causes for heart attack or stroke. Fortunately, there are ways to lower your levels with these drinks proven to be effective in keeping it in check.
Green tea contains catechins and other antioxidant compounds that seem to help lower “bad” LDL and total cholesterol levels.
In a 2015 study, scientists gave rats drinking water infused with catechins and epigallocatechin gallate, another beneficial antioxidant in green tea.
After 56 days, scientists noticed cholesterol and “bad” LDL levels had reduced by around 14.4 percent and 30.4 percent in the two groups of rats on high-cholesterol diets.
Soy is low in saturated fat. Replacing cream or high fat milk products with soy milk or creamers may help reduce or manage cholesterol levels.
The Food and Drug Administration (FDA) recommend consuming 25 grams per day of soy protein as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease.
Other experts recommend consuming two to three servings of soy-based foods or drinks daily, with one serving representing 250 millilitres (ml) of soy milk.
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Berries are rich in antioxidants and fibre, both of which may help reduce cholesterol levels.
In particular, anthocyanins, a powerful antioxidant agent in berries, has been shown to help with cholesterol levels.
Berries are also low in calories and fat and make a delicious addition to a smoothie.
Sterols and stanols are plant chemicals similar in shape and size to cholesterol that block the absorption of some cholesterol, said Medical News Today.
The health site added:
“However, vegetables and nuts contain low levels of sterols and stanols that cannot lower cholesterol.
“Companies are adding these chemicals to several foods and drinks, including fortified yoghurt drinks milk, and fruit juices.”
Diet to help
The Mediterranean diet is a heart-healthy diet that has been shown to tackle cholesterol and other heart disease markers.
The Mediterranean diet is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish and unsaturated fats such as olive oil.
It also usually includes a low intake of meat and dairy foods and has been shown to be effective in keeping cholesterol levels healthy.
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