Health professionals have shared seven straightforward food substitutions that could significantly lower your cholesterol levels. Making these changes will reduce your consumption of saturated fats, a primary contributor to high cholesterol.

High cholesterol indicates an elevated level of a fatty substance known as cholesterol in the bloodstream. While a certain amount is necessary for the body to function, an excess can be harmful.

This is due to the potential for it to accumulate in the arteries, leading to obstructions. The arteries can also become rigid and constrict in a process known as atherosclerosis, which is a key factor in heart attacks and strokes.

 Several factors can increase the risk of high cholesterol, with diet being one of the most significant. Specifically, a diet rich in saturated fats is known to cause cholesterol levels to surge.

A simple method to distinguish between saturated and unsaturated fats is their state at room temperature. As per the Mayo Clinic, saturated fats are typically solid at room temperature.

The most prevalent sources of saturated fats are meats and dairy products. Conversely, unsaturated fats, which are usually liquid at room temperature, are found in vegetable oils, nuts, and fish.

Examples of foods containing saturated fats include:

  • Foods baked or fried using saturated fats
  • Meats, such as beef, lamb, pork, and poultry (especially with skin)
  • Lard
  • Dairy products like butter and cream
  • Full fat milk
  • Whole-milk cheese or yoghurt
  • Oils from coconuts, palm fruits, or palm kernels.

To reduce your intake of saturated fat and consequently lower your cholesterol, the British Heart Foundation (BHF) recommends making certain dietary changes. These include: 

  • Switching from butter to vegetable oil spreads such as sunflower, olive or rapeseed oil spreads
  • Opting for skimmed milk instead of whole milk
  • Using natural yoghurt in place of sour cream or double cream
  • Choosing leaner, lower fat options over regular mince
  • Replacing red or processed meat with fish, turkey or skinless chicken, or plant-based proteins like lentils, soya 
  • Substituting your crisps with unsalted nuts or seeds
  • Using reduced fat cheese instead of regular cheese.

You should also cut down on takeaway orders and cook more at home. Other methods to help decrease your cholesterol levels involve increasing your fibre intake, exercising more frequently, quitting smoking, and reducing your alcohol consumption.

Typically, healthy levels for different types of cholesterol are considered to be:

  • Non-HDL cholesterol - 4mmol/L or below
  • HDL cholesterol - 1mmol/L or above for men and 1.2mmol/L or above for women
  • LDL cholesterol - 3mmol/L or below
  • Total cholesterol - 5mmol/L or below
  • Fasting triglycerides - 1.7mmol/L or below
  • Non-fasting triglycerides - 2.3mmol/L or below.

If your cholesterol levels exceed these figures or if you have concerns about your cholesterol levels, it's advisable to consult your doctor.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.