Lower your cholesterol

What is cholesterol?

Our bodies need cholesterol to function. For instance, it is used to make oestrogen, testosterone, vitamin D and other essential compounds. However, what do we mean by ‘good’ and ‘bad’ cholesterol? HDL stands for High Density Lipoprotein, and is often referred to as ‘good’ cholesterol. These gather cholesterol from our bloodstream and return it back to the liver for disposal. LDL, or Low Density Lipoprotein, is known as ‘bad’ cholesterol. These carry cholesterol from the liver around the body to the cells that need it. However, too much LDL in our blood means it can builds up in the walls of our coronary arteries, increasing the risk of coronary heart disease.

Add these to your diet :

Oats  (75g per day)

Oats contain water soluble (sticky) fiber called beta glucan which traps bile acids and prevents cholesterol being reabsorbed from the gut. Health claims have consistently been made for oats, and the positive effects they have on our blood lipids. Other foods high in sticky fibres include aubergine and okra.

PS. Oat bran contains 50% more fibre and soluble fibre than oatmeal, thus making it more effective in lowering cholesterol. Oatmeal is a whole grain (rolled oats) and oat bran is just the bran of the oats. Oat bran fills you up faster than oat meal. 

Soy  (15-25g per day)

Soy food and other bean proteins seem to inhibit cholesterol synthesis in the liver. Studies have shown that consuming 15-25g per day can lead to modest reductions in LDL.

Plant Sterols  (2-3g phytosterols per day)

Plant sterols block cholesterol by competing with it for absorption so cholesterol is lost from the body. It is very difficult to obtain the right amount from natural sources such as green leafy vegetables, nuts and seeds, but enriched margarines and yoghurts will easily give you the optimum amount recommended per day.

(Info extracted from BBC programme Trust Me I'm a Doctor)