Doctor urges people with high cholesterol to have four foods in their kitchen

Doctor urges people with high cholesterol to have four foods in their kitchen An expert said he would eat these if he were diagnosed with the condition A doctor has urged people living with a potentially dangerous medical condition to keep four foods in their kitchen. These foods could naturally help lower cholesterol. Having high cholesterol is a major issue in the UK, with around two in five adults thought to be affected. Cholesterol is a fatty, waxy substance found in the blood. Though a certain amount of it is needed in the body, too much can cause build-ups in the blood vessels, leading to blockages. It is also a major risk factor for heart attacks and strokes. Therefore, keeping your cholesterol levels under control is vital. One such way to do this is by watching what you eat. With this in mind, Doctor Karan Rajan took to social media platform TikTok to share some of the best foods for managing cholesterol levels. Dr Rajan, who is better known online as Dr Raj, said: “If I was diagnosed with high cholesterol, these are four things I'd have in my kitchen.” Berries According to Dr Raj, these are “rich” in polyphenols such as anthocyanins. These “increase the amount of bile acids” formed, which then means more cholesterol is excreted. He said: “These polyphenols also act as antioxidants, which can actually help the lining of the blood vessels. And the polyphenols also limit the amount of LDL [low-density lipoprotein] oxidation, which is bad cholesterol." Seeds Dr Raj said: “These have healthy fats which reduce intestinal cholesterol absorption and reduce liver fat synthesis.” Beans and lentils Dr Raj explained that these contain fermentable fibres, which “maximise short chain fatty acid” production, which actually downregulates the liver cholesterol synthesis. “They're also rich in plant proteins, which actually increases LDL receptor activity, which means more LDL clearance,” he said. Oats He added: “These are rich in the prebiotic fibre beta-glucan, which is one of the most studied prebiotics for cholesterol reduction. These form a viscous, soluble gel that binds to bile acids and excretes them and forces your body to pull more LDL cholesterol out of circulation to make even more bile.” To help lower your cholesterol, the NHS recommends that you eat more: - Oily fish, like mackerel and salmon - Olive oil, rapeseed oil and spreads made from these oils - Brown rice, wholegrain bread and wholewheat pasta - Nuts and seeds - Fruits and vegetables The health body says you should also try to eat less: - Meat pies, sausages and fatty meat - Butter, lard and ghee - Cream and cheese - Cakes and biscuits - Food that contains coconut oil or palm oil