Best foods for slashing high cholesterol revealed and chocolate makes the list

Cholesterol can be tricky to navigate. It's vital for creating cell membranes and hormones, but too much of the "bad" kind can clog up your arteries and raise your risk of heart disease and strokes . But fear not, making savvy food choices can help keep this waxy wrongdoer in check.

Dr Sunni Patel from Dish Dash Deets shares the best grub for grappling with cholesterol . 1. Oats and whole grains These are packed with soluble fibre, which can cut "bad" cholesterol levels.



"Whole grains like barley, quinoa, brown rice, and whole wheat bread also offer fibre and nutrients that boost heart health," Dr Patel pointed out. 2. Fatty fish Despite what you might think, not all fats are off-limits when you're trying to reduce your cholesterol.

Dr Patel says, "Cold-water fish such as salmon, mackerel, sardines, and trout are top-notch sources of omega-3 fatty acids." These have been shown to slash your triglyceride (a type of fat that circulates in your blood) levels and lower heart disease risk. 3.

Nuts Nuts, just like fatty fish, are packed with heart-healthy fats that can help improve cholesterol levels, but Dr Patel warns it's crucial to eat them in moderation. A 2020 study, with contributions from the University of Nottingham, found that munching on a handful of almonds daily lowered blood pressure . Similarly, research published in Hypertension revealed that folks in their sixties with mild hypertension saw better blood pressure control after eating walnuts regularly, compared to those who didn't include any nuts in their diet.

4. Legumes Legumes, including beans and lentils, are praised as a nutritious alternative to meat. High in unhealthy saturated fats, meat can cause your "bad" cholesterol levels to skyrocket.

Dietician Dr Linia Patel advises: "Pulses and legumes provide heart-friendly nutrients and plenty of fibre. We should try to eat them two to three times a week." 5.

Fruits and berries Dr Sunni recommends eating a variety of fruits, such as apples, oranges, grapes, strawberries, and blueberries, as they are loaded with beneficial soluble fibre and antioxidants to support the heart. Dr Rupy Aujla, an NHS GP in London who also produces the Doctor's Kitchen podcast, mentioned the importance of flavonoid-rich foods such as berries, apples, grapes, oranges, grapefruit. Dr Rupy explains how these fruits "may reduce weight gain by increasing satiety and energy metabolism.

They have also been shown to reduce inflammation and oxidative stress, as well as help regulate insulin-responsive glucose transporters." 6. Vegetables Rich in fibre and other vital nutrients to fight off cholesterol, vegetables should be a mainstay in any diet aimed at lowering cholesterol levels.

Specifically, broccoli, carrots, spinach, kale, and Brussels sprouts were among the varieties recommended by the health experts. 7 . Avocado The small but mighty avocado works wonders due to its monounsaturated fats content, performing the double duty of boosting "good" cholesterol while also diminishing the "bad" variety, explains Dr Sunni.

Avocados have more potassium than bananas - 487mg in half a medium avocado versus 422mg in one medium banana - and this is "a mineral important for nerve health and for blood pressure control," says nutritionist Rhiannon Lambert. 8. Olive Oil When it comes to cooking or whipping up a salad dressing, olive oil is the way to go, as its packed with monounsaturated fats and antioxidants.

Professor Tim Spector sings its praises, saying: "If I did believe in 'superfoods' olive oil would be one of them. While many of us were taught to fear fat, research shows that diets rich in extra virgin olive oil are associated with a reduced risk of cardiovascular diseases, type 2 diabetes, and cancer." 9.

Soy products Other heart-healthy foods include soy products like tofu and soy milk. Soy based foods contain plant compounds called isoflavones that help lower "bad" cholesterol levels. 10.

Dark chocolate A welcome surprise that can also be added to your shopping is dark chocolate with at least 70% cocoa content. This sweet treat winner contains antioxidants and flavonoids, which can have a positive impact on your heart health. A small bar of dark chocolate is a great healthy alternative to buttery biscuits and cakes.

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