If you have been told you have high cholesterol you may think that all cholesterol is bad. Cholesterol is not always bad and is needed in moderation for a healthy body. Cholesterol forms the main structure of your cell membranes and also plays an important role in making vitamin D, bile acids which you need to absorb fat and to make sex hormones.
Cholesterol only becomes bad when you have too much of it and too much of the LDL cholesterol, triglycerides, and not enough HDL cholesterol. LDL cholesterol can lead to plaques of cholesterol forming on your artery walls, ultimately leading to a heart attack or stroke. Having too much triglycerides is like cholesterol, too much can be a bad thing. HDL cholesterol helps to remove the LDL cholesterol from your artery wall, carrying it back to your liver where it can be broken down and removed from your body as waste.
Here are some easy swaps to improve your cholesterol without losing out on the enjoyment of eating.
- Swap coconut oil for extra virgin olive oil
Fat is still important for your health and to promote healthy cholesterol levels. The type of fat you choose matters for a healthy heart and cholesterol levels. Coconut oil is nearly all saturated fat, the type which promotes your ‘bad’ LDL cholesterol and triglycerides extra virgin olive oil does the complete opposite. As a predominantly monounsaturated fat it helps improve your ‘good’ HDL cholesterol and promotes heart health.
- Swap refined breakfast cereals for oats of plant sterol Weetbix
Did you know that refined carbohydrates can also have a negative effect on your cholesterol? They can raise your triglycerides which can put you at risk of heart disease. By swapping to oats or plant sterol Weetbix you will help lower your total cholesterol levels! Oats have a type of soluble fibre called beta-glucan which helps to drag the cholesterol out of your body, preventing it from being reabsorbed and as an overall result helps to lower your total cholesterol.
2 plant sterol Weetbix have 2g of plant sterol which help to lower your ‘bad’ LDL cholesterol. It does this by partially blocking the absorption of LDL cholesterol.
- Swap butter for plant sterol margarine or avocado
Butter is a source of saturated fat which raises your LDL cholesterol. Avocado does the opposite and helps to lower your levels of LDL cholesterol. 1 serve of avocado is 50g and counts as a serve of fruit. If you are not a fan of avocado, try using plant sterol margarine as the next best alternative. As with all fat, moderation is the key as fat is still energy dense and overconsumption can promote weight gain.
- Swap a donut for a handful of nuts
Unlike refined sugar and trans-fat in a donut which increases your LDL and decreases your HDL cholesterol, nuts are mostly healthy monounsaturated and polyunsaturated fat. Many studies have shown how nuts not only help your heart health but also promote a healthy weight.
- Swap your steak for seafood
You do not need to give up red meat but aim for no more than 350g a week with a serve being 65g. Meat contains saturated fat seafood which is full of heart healthy omega-3 fat. There is strong evidence that omega-3 fat helps to increase your HDL cholesterol and lower your triglycerides and LDL cholesterol. It is a star performer to help create your optimal cholesterol levels. Aim for 2-3 serves of seafood a week with a serve being 100g.
Take home message: You do not need to give up eating and enjoying food if you have high cholesterol. Make these easy swaps to help improve your cholesterol levels and healthy heart.
