We now know eggs and other cholesterol-containing foods, such as prawns, shrimps, squid, liver and kidney, can still be enjoyed in moderation when you are trying to reduce your blood cholesterol level. If we eat cholesterol in our food, our body makes less to compensate.Įggs are a good example of a cholesterol-containing food, and one previously restricted. Makes some sense after all, but the body is cleverer than us. Originally it was thought eating foods containing cholesterol would increase blood cholesterol levels. That said, it’s important to look carefully at the food you’re eating.įoods containing cholesterol are not necessarily the ones you have to stop eating. Try to think about eating a healthy, balanced diet rather than restricting or forcing yourself to eat specific foods.
Nutritionist Fiona Carruthers looks at what foods are good for your heart and can help lower cholesterol and editor Andrea Duvall explores the Portfolio Diet for lowering cholesterol. It is possible to manage your cholesterol levels through diet. A serving equals a large glass of soya milk, an individual pot of soya yogurt or 100g of tofu or soya mince.If you have high cholesterol, take heart. How much: The plan recommends starting with one to two servings a day, aiming to build up to three daily servings. These foods all tend to be low in saturated fat and contain a wide range of vitamins and minerals. Made from soya beans, soya products include tofu, soya mince, edamame beans, and soya alternatives to dairy products such as milk and yogurt. How much: The plan recommends 3g beta-glucans a day – the amount provided in a bowl of porridge, 75g cooked barley and 3 oatcakes. Pulses such as beans, lentils and chickpeas are also a good choice for boosting soluble fibre. Oats, barley and other foods rich in soluble fibre – oats and barley are especially rich in beta-glucans, a type of fibre that that forms a gel in the digestive system and stops cholesterol being absorbed into the blood. Oats, barley and other foods rich in soluble fibre Try almonds, Brazils, pistachios, walnuts, cashews, pecans, hazelnuts, peanuts and nut butters without any added sugar or salt.
Snack on them, or add to cereal, porridge, salads, stir fries and curries. Choose unsalted nuts with their skins on. How much: The plan recommends 30g – equal to about one handful – each day. Plus, they contain fibre and a range of vitamins and minerals. Nuts are low in saturates and high in monounsaturates – important for helping to lower cholesterol. Take a look at the plant stanol content of different Benecol products to help you get the recommended amount. Products containing them should be eaten with meals. How much: The plan recommends 1.5-3g plant stanols or sterols a day. Products such as Benecol contain plant stanols, which is shown to lower ‘bad’ cholesterol by partially blocking cholesterol from being absorbed into the blood stream from the digestive system. It then gradually adds in the four specific foods – or groups of foods – that help to lower cholesterol. Unlike the portfolio diet, it’s not a vegan diet – meat, poultry, dairy and eggs are all still allowed, although it does recommend less meat and more plant protein. This plan from Heart UK recommends a healthy diet that reduces saturated fat and includes plenty of fruit, veg and fibre-filled starchy foods. Heart UK has created its own modified version of the portfolio diet called the Ultimate Cholesterol Lowering Plan© . Heart UK’s The Ultimate Cholesterol Lowering Plan It also includes specific amounts of soya, nuts, plant stanols and soluble-fibre rich foods. The diet is a vegan diet that’s low in saturated fat and salt, high in fibre and packed with fruit and veg. When eaten together, as part of a healthy diet, the cholesterol-lowering effect is enhanced further. All of these foods have been found to lower cholesterol in scientific studies. These foods include plant stanols, nuts and soy protein, together with foods that provide a specific type of fibre, often referred to as soluble fibre, found in good amounts in oats, barley, pulses, fruit and veg. The plan is based on eating a ‘portfolio’ or group of foods that have all been found to help lower blood cholesterol. For example, a recent review of studies found this type of diet significantly reduced cholesterol by 17%, when compared to a traditional cholesterol-lowering plan. There’s good evidence from research to suggest that it can benefit people with high blood cholesterol. The portfolio diet is a plant-based diet aimed specifically at lowering cholesterol.
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