CHOLESTEROL: FOODS TO EAT MORE OF

The spotlight is on cholesterol: we talk about the good, the bad, and the foods that lower your risk of heart disease

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Everyone has cholesterol in their blood – this soft, fatty substance plays an important role in the creation of cell membranes, some hormones and bile. But too much of it increases the risk of having a heart attack or a stroke. The good news is that a few tweaks to your diet can have a major impact on your level of risk. Here’s what you should be eating more of:

HIGH-FIBRE FOODS
Soluble fibre (meaning it dissolves in water) found in fruit, vegetables, dried beans, lentils and oats can lower ‘bad’ LDL cholesterol (see page 45). This type of fibre is soft and sticky – it easily binds to cholesterol, which slows or prevents it from being absorbed into the blood.

“Unprocessed, raw oats are a great choice,” advises Dr Catherine Itsiopoulos, a leading dietetics researcher in the study of the heart-healthy Mediterranean Diet. “You can eat them for breakfast or add them to recipes for healthy muffins or bread.”

Psyllium, which contains both soluble and insoluble fibre, is another great source of fibre that can be added to cereals.

From the fruit world, choose berries. “They are good all-around as far as heart disease is concerned,” says Dr Itsiopoulos. “Besides containing soluble fibre, berries are rich in antioxidants, which also help to prevent bad cholesterol from blocking the arteries.”
Dietary guide:
Women should be getting 25g of fibre a day, and men 30g, for overall good health. As part of that total, and to help lower cholesterol specifically, aim for a daily cup of oats, which provides 2g of soluble fibre and 4g of total fibre, as well as a cup of berries, which provides 1g of soluble fibre and 4g of total fibre.

OMEGA-3 FATTY ACIDS
These can be drawn from both plant- and animal-based products. Fish oil is known as a superfood that fights heart disease because of its high levels of omega-3. “This is the healthiest type of fat you can have in your diet,” says Dr Rob Grenfell, an international expert on heart health. “It competes against bad cholesterol and doesn’t have the negative effects of other unhealthy fats, such as building up plaque in blood vessels. It also reduces the stickiness of the blood, which lowers the risk of clots.” Oily fish (such as salmon, tuna and mackerel) are good sources of omega-3s. Don’t forget about nuts and seeds, either. “The highest concentration is found in flaxseeds and linseeds. Oils like canola or linseed are also a good option,” says Dr Itsiopoulos. Chia seeds are packed full of goodness – not only do they contain omega-3 fatty acids, but they are also high in fibre and antioxidants. “Add linseeds and chia seeds to cereal,” advises Dr Itsiopoulos. “Use canola oil when cooking, stir-frying or drizzling on salads, and walnuts can be eaten on their own or chopped up and added to muesli.”

Dietary guide: 

To reduce your heart-disease risk, aim to consume around 500mg of fish oil a day. This can be drawn from two or three servings of oily fish a week (at 150g per serving), plus fish oil capsules. If you already have heart disease, increase this amount to 1 000mg per day. Nuts are high in kilojoules, but eating just a handful daily is enough, especially if you are watching your weight. With chia seeds and canola oil, aim for a tablespoon of each per day in cooking or for adding to foods.

OLIVES
When it comes to cholesterol, the ratio between the LDL and HDL is an important predictor for heart disease. Olive oil contains a potent mix of antioxidants that can help lower the ‘bad’ LDL cholesterol, while leaving the ‘good’ cholesterol untouched. The simplest way to use olive oil is in cooking and dressings, says Dr Itsiopoulos. “Eating small amounts of olives is also an option but be careful – they are naturally high in salt, which can increase high blood pressure.”

Dietary guide: 

Olive oil is also high in kilojoules, so aim to use around two tablespoons a day, instead of other fats, in your diet.

FOOD FORTIFIED WITH PLANT STEROLS
Sterols are cholesterol-like chemicals that occur naturally in plants such as nuts, legumes and grains. It’s been shown that sterols can reduce blood cholesterol levels. Nonetheless, even a healthy diet cannot provide us with enough sterols to have an impact on cholesterol. As a result, some foods such as milk, yoghurt drinks and spreads have been fortified with it, which means sterols have been added. “They benefit the majority of people,” says Dr Itsiopoulos, “and they are easy to add to your daily diet. If you use butter, for example, switch to a plant sterol-enriched margarine.”

Dietary guide: 

You need to add just 2g of sterols to get the benefit. Aim for two or three servings of plant sterol-fortified foods a day – one serving equals two teaspoons of fortified margarine or one cup of fortified milk.

GOOD VS BAD CHOLESTEROL
Cholesterol comes in two types, but what are the real differences between them?
Cholesterol is transported from the liver, where it’s made, to the rest of the body and back again. Low-density lipoproteins (LDLs) are their ride out of the liver, and the high-density lipoproteins (HDLs) carry them back again.

High levels of LDL cause more fatty build-ups, which in turn narrow the arteries and increase the risk of a heart attack or stroke. As a result, it’s called ‘bad’ cholesterol, explains the Heart and Stroke Foundation of South Africa.

HDL, on the other hand, is called ‘good’ cholesterol because it removes any excess cholesterol.

A simple test can measure the amount of each one in your blood.

By Joanna Hall
Text courtesy of Balnaced Life
Photo & illustration: Gallo/Getty images