What are the best cholesterol lowering foods?

What are the best cholesterol lowering foods?

16 January 2017

Thank you for your question Alein.

Following some investigation into this subject, it is surprising to find that there is little evidence based research that is supported by The British Dietetics Association (BDA) regarding this matter. There are many claims, but little conclusive evidence. The following options that we have selected for you are backed by the BDA and Heart UK, as helpful measures that could help aid the reduction of Cholesterol in the body.

  • Two portions of fish per week (One oily fish, e.g. sardines, Mackerel), has been noted to improve blood pressure and blood lipids (fats), and reduce the risk of Cardiovascular disease.
  • Garlic powder added to the diet has shown “modest reductions” in high Cholesterol levels. This is also useful to add flavour to foods instead of adding salt.
  • Soya foods are low in Saturated fat and can assist the body regulate Cholesterol levels. It may be suggested to choose Soya products as alternatives to milk & Yogurt. Other Soya based products can be used in cooking to substitute other food groups, such as Soya desserts, Soya meat alternatives, soya nuts, Edamame beans and Tofu.
  • Oats & Barley contain Beta Glucan which claims to form a gel to help bind Cholesterol and prevent it from being absorbed.
  • Plant Sterols & Stanols have been suggestive to assist the blocking of Cholesterol in the intestines. These would include vegetable oils, nuts, seeds, whole grains, fruit & vegetables.
  • Fruit & Vegetables are low in saturated fat therefore eating more of thee within a balanced diet helps to keep saturated fat intake low.
  • Green Tea & Black tea consumed as a drink or capsule, could assist with the lowering of blood pressure and Cholesterol due to containing “catechins”, although it is not clear how much would have to consume to receive the benefits.

We hope this has been of some help to you.

Answered by the Health at Hand nurses  

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