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8 Best Foods To Combat High Cholesterol

16.10.2014

October is National Cholesterol Month and with that, we are taking the opportunity to highlight this silent killer and the risk it holds to each of us.

60% of adults in the UK have raised cholesterol. In order to get your cholesterol level tested, simply visit your GP. This is especially important to do if you have heart disease of high cholesterol running within your family.

 

So what is cholesterol?

Cholesterol is a waxy substance that is produced by the liver, and also present in some foods.

Like with everything, cholesterol is something our bodies need in order to function - such as, for the production of Vitamin D, certain hormones and bile for digestion.  However, there can be too much cholesterol within the blood, and this will increase your risk of heart and circulatory disease by clogging your arteries.

 

Once tested, you will be given your 'Total Cholesterol' level - below is the breakdown and therefore where you lie on the risk scale.

 

Total Cholesterol

Below 5.2 mmol/L       DESIREABLE
5.2 – 6.2 mmol/L        BORDERLINE HIGH
Above 6.2 mmol/L       HIGH

 

Whatever your cholesterol level, it is vitally important that you look after this aspect of your health.

In light of this, we have 8 cholesterol combating foods for you to enjoy regularly in order to assist you in keeping your cholesterol level healthy. We must stress that these are foods that directly protect you in your battle against high cholesterol, but regardless of these, a healthy balanced diet consisting of real food, with regular exercise is something we are avid believers in, and is something that will help you to fight against battling all ranges of diseases and illnesses.

 

 

1. Soya Foods   

Studies have also shown that the special proteins in soya appear to influence how the body regulates cholesterol. Foods high in soya include tofu, tempeh and miso. Simply type ‘tempeh’, ‘miso’ or ‘tofu’ into our keyword search bar by clicking here to view recipes containing this ingredient – quick, easy and informative!

 

2. Nuts   

Rich in vegetable protein, fibre, heart healthy unsaturated fats, Vitamin E, magnesium and potassium – nuts are essentially worth their weight in gold when it comes to cholesterol fighting properties. Although high in calories, the key is moderation. Just be sure to avoid salted or flavoured nuts! Simply type ‘nuts’ into our keyword search bar by clicking here to view recipes containing this ingredient – quick, easy and informative!

 

3. Oats   

Oats are rich in a specific soluble fibre named beta glucan. Beta glucan forms a gel internally once consumed which helps bind cholesterol in the intestines and therefore prevents it from being absorbed – clever or what! Simply type ‘oats’ into our keyword search bar by clicking here to view recipes containing this ingredient – quick, easy and informative!

 

4. Salmon   

Salmon is loaded with Omega-3 fatty acids – studies have shown that this type of fat can actually protect against high cholesterol! As well as salmon, other excellent sources of Omega-3 are anchovies, herring, sardines and mackerel. Simply type in any of these fish into our keyword search bar by clicking here to view recipes containing this ingredient – quick, easy and informative!

 

5. Avocado   

Avocados are full of monounsaturated fat – great for heart health. They contain more beta-sitosterol (a beneficial plant-based fat) than any other fruit! Simply type ‘avocado’ into our keyword search bar by clicking here to view recipes containing this ingredient – quick, easy and informative!

 

6. Garlic   

A kitchen staple, garlic is a regularly used ingredient and therefore easy to incorporate into your lifestyle. Research has discovered that garlic helps stop artery-clogging plaque forming by stopping cholesterol particles sticking to artery walls! Simply type ‘garlic’ into our keyword search bar by clicking here to view recipes containing this ingredient – quick, easy and informative!

 

7. Spinach   

New research has found that the lutein contained within spinach aids in the fight against cholesterol by simply encouraging the artery walls to ‘shake off’ those invaders that cause clogging. Simply type ‘spinach’ into our keyword search bar by clicking here to view recipes containing this ingredient – quick, easy and informative!

 

8. Dark Chocolate   

Finally something we’re sure you consume with gusto! Dark chocolate contains up to 3 times as many antioxidants than milk chocolate, so next time you’re reaching for a sweet treat, be sure to ensure it is at least 70% cocoa. These antioxidants help to keep blood platelets from sticking together and it has been suggested may even keep your arteries unclogged. We don’t feel it is necessary to suggest recipes containing chocolate. Simply one square of chocolate a day is all that is suggested in order to keep your cholesterol level down – so be sure to savour and enjoy!

 

High cholesterol leaves you at greater risk of suffering from heart disease or stroke, it was recently World Heart Day - click here to find out more.

Excess salt in your diet leaves you at further risk to developing cardiovascular disease and stroke, so why not replace that salt with herbs? Here we have the top 8 herbs to liven up your meals. 

If you are part of a company and would like to find out more about our healthy eating services please call 0845 533 5302.

If you are an individual and are interested in our 12 week online healthy eating programme you can find out more - here. When you're ready you can login to My Healthy Eating Programme using the login button at the top and entering the code VIP10 into the register now box. The cost of the 12 week programme for an individual is £49.99 and we have corporate rates available upon request.



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