High Cholesterol is onset from a build up of the fatty substance cholesterol in your blood. Our blood cholesterol level is influenced by a number of factors such as diet, genetics, level of physical activity and alcohol intake. There are a number of simple tips and tricks that you can implement into your daily diet to reduce your cholesterol levels.

Is All Cholesterol Bad?

Before we jump into the dietary changes that can help to reduce cholesterol levels, its important to gather an understanding for the different types of cholesterol. Cholesterol can be divided into two types, HDL (High-Density Lipoprotein) and LDL (Low-Density Lipoprotein). HDL is known as the 'good' cholesterol as it helps to remove other forms of cholesterol from your blood. LDL cholesterol is the 'bad' one as it brings cholesterol to your arteries, where it can build up over time. 

Are Dietary Fats The Problem?

Fats are highly associated with high cholesterol as a diet that is high in fats (the bad ones) can lead to the development of high cholesterol. However, not all fats are bad for you, in fact unsaturated fats have a positive effect on cholesterol by increasing the level of HDL in our blood. It’s the saturated and trans fats that have a negative impact on cholesterol levels. This is down to the fact that they increase the level of LDL cholesterol in our blood, which can increase the risk of heart disease. 

Understanding the variation between the different types of fats is a great place to start. If you cut down on the quantity of saturated and trans fats in your diet, you are reducing the risk of a build up in the level of LDL in your blood. These fats are typically found in foods such as baked goods, processed foods and in some meats.

What To Include In Your Diet

- High fibre foods such as brown rice, wholemeal pasta or wholemeal/brown bread

- Lots of fruit and veg! Aim for 5 servings a day

- Pulses which include lentils, chickpeas or dry beans as they are high in soluble fibre and plant protein

- Unsaturated fats found in avocados, hazelnuts and walnuts

- Omega 3 fatty acids present in oily fish such as salmon, nuts and seeds

- Lean meat options such as chicken or turkey 

When tackling high cholesterol from a dietary perspective, small changes to your diet can be extremely beneficial. Swapping in or out various foods can reduce the risk of high cholesterol. Try to incorporate more unsaturated fats into your diet. Avoiding foods high in saturated and trans fat will reduce the risk of 'bad' cholesterol in your blood. However, don’t forget that there are a whole range of factors that play a part in the build up and prevention of high cholesterol, your diet is just one!

I’ve Sorted My Diet, What Now?

An all round approach is needed to reduce high cholesterol. Eating a healthy, well-balanced diet in combination with regular exercise, maintaining a healthy body weight and reduced consumption of alcohol and smoking will aid in lowering your cholesterol. Think of it as a lifestyle change not just a dietary change!

Still Unsure What To Do?

There can be a lot of information to take in with regards to high cholesterol and it may seem daunting and overwhelming, but that is where we come in. Our meals are designed by a team of expert nutritionists to ensure that you can still enjoy tasty, nutritious food while achieving a particular health goal.

If you don’t know where to start, why not book in for a complimentary nutrition consultation with one of our Registered Nutritionists where we can tailor a plan specific to your dietary needs and support you on your journey!

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