What is cholesterol and how can you reduce it?

It is estimated that just over half of adults in the UK¹ currently have cholesterol higher than the levels currently recommended by the government – that’s a total blood cholesterol level (the good and bad cholesterol together) of less than 5mmol/L, or 4mmol/L if you've had a heart attack or stroke.

With high cholesterol being one of the known risk factors for developing heart disease and a risk factor for strokes,² what can we eat to help reduce it and keep it under control?

Raj Kundhi, senior physiologist, explores what cholesterol is and shares her tips for different foods than can help lower your levels and keep it in check.

What is cholesterol?

You may have come across the term ‘high cholesterol’ or know someone who has it, but cholesterol itself is “a type of blood fat which is made in the liver. It’s found in some foods too. We all need some cholesterol in our bodies just to keep us ticking over, but having too much can clog up your arteries and lead to health problems”.³

British Heart Foundation describe cholesterol as “a natural fatty substance in your blood”⁴ but there are factors that can increase it which means it then can become a health issue. Eating too much fatty food, lack of exercise, being overweight, as well as smoking or drinking, can all cause high cholesterol.

How can we reduce our cholesterol?

With higher cholesterol being more likely as you age², there are lifestyle changes we can make to keep our cholesterol levels in check and also help reduce it, if you’ve been tested and confirmed as having high cholesterol.

Exercising – aim to do at least 150 minutes (2.5 hours) of exercise a week. Those who are inactive run a higher risk of developing higher cholesterol levels than those who undertake regular exercise. Find an activity you enjoy and reap the benefits.

>Read more: Become active your way

Smoking – try and give up smoking as this can “cause tar to build up in your arteries, making it easier for cholesterol to stick to your artery walls”.⁵

Avoid fatty foods – be cautious of foods that contain too much saturated fat, for example fatty meats like sausages and mince, as well as processed foods like cakes and biscuits. Reducing the amount we eat of these types of foods, helps our liver’s ability to remove cholesterol.

What food can help reduce our cholesterol?

Cholesterol-busting fruits

A number of fruits help lower your blood cholesterol. Some of them also have other health benefits for your heart too.

These include:

• Apricots: Nutrients in apricots can help protect the heart as well as providing the cholesterol-lowering effects of fibre. The high beta-carotene content of apricots makes them important heart health foods. Beta-carotene helps protect LDL cholesterol from oxidation, which may help prevent furring up of the arteries.
• Raspberries: These delicious summer berries are an excellent source of cholesterol-lowering fibre and the antioxidant nutrients manganese and vitamin C. They also contain vitamin B2, folate, niacin, magnesium, potassium and copper. In addition, they contain significant amounts of the anti-cancer phytochemical ellagic acid.
• Avocados: These have a high content of mono-unsaturated fatty acids; they are also a good source of the antioxidant vitamins E and C, which can prevent the furring up of arteries, as well as potassium, which helps to control blood pressure, both of which are crucial to maintaining a healthy heart. Avocados make a great snack between meals as they do not interfere with blood sugar levels — but be mindful that avocados are high in calories at around 400 kcal each.

Vegetables to help lower cholesterol

• Asparagus: This contains compounds called saponins, which have repeatedly been shown to have anti-inflammatory and anti-cancer properties. Their intake has also been associated with improved blood pressure, improved blood sugar regulation and better control of blood cholesterol levels. Enjoy it lightly steamed (but don’t smother with butter).
• Fennel: Fennel is a herb used in cooking. It has an aniseed taste, is great for flavouring fish and is an excellent source of vitamin C. Fennel is also a very good source of dietary fibre, which can help to reduce elevated cholesterol levels, as well as other nutrients needed for heart health, including potassium, manganese and folate.

>Try our teriyaki salmon with asparagus recipe

Cholesterol-lowering meat alternatives

Try and limit the amount of fatty red meat you eat and think about replacing it with oily fish or pulses.

Healthy choices include:

• Mackerel: Mackerel is the richest source of the long-chain omega-3 fats that are important for good heart health. Studies have shown that these fats can lower LDL or ‘bad’ cholesterol in the blood as well as help to make the blood thinner and less prone to clotting.
• Lentils: Lentils are a great source of cholesterol-lowering fibre. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fibre content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide good-to-excellent amounts of important minerals, B-vitamins and protein — all with virtually no fat. This makes them low in calories too, just 230 kcals for a whole cup of cooked lentils.

Recipes to try

We have lots of delicious recipes for every occasion, to help you eat well without any loss of enjoyment. Here's a selection of recipes for you to try:

• Creamy avocado and spring green pasta
• Green Bean Salad with Cranberries
• Caribbean jerk jackfruit salad

>Explore more in our recipe hub

References

1. Health Survey for England 2022 - NHS Digital
2. High cholesterol explained - Britsh Heart Foundation
3. What is cholesterol? - Heart UK
4. High Cholesterol - Symptoms, Causes & Levels - British Heart Foundation
5. What causes high cholesterol? - British Heart Foundation