Eating one food 'twice a week' cuts high cholesterol and protects heart health

Eating one food 'twice a week' cuts high cholesterol and protects heart health Health expert has shared the best foods to eat and exercises to do that help boost heart health and lower cholesterol A health expert, who used to be a nutritionist at Arsenal, has explained a rule he urges anyone with high cholesterol to follow when trying to lower their levels. Richard Allison is a Performance Nutritionist and Clinical Dietitian. He is a registered dietitian with the British Dietetic Association and a member of the Sport and Exercise Nutritionist Register (SENr). It is well-known that high cholesterol can pose various health risks, and as many as six out of 10 adults in the UK have high cholesterol. This means that tens of millions of people are affected, and many of them don't even know it, since it usually shows no clear symptoms. Excessive levels of 'bad' (non-HDL) cholesterol in your bloodstream can cause fatty deposits known as plaque on the walls of your arteries (atherosclerosis). This process narrows your blood vessels, significantly limiting blood flow and greatly heightening your chances of experiencing a serious heart attack or stroke. The best ways to reduce high cholesterol are largely through positive, healthy diet and lifestyle changes. Richard Allison recommends that people follow a rule to increase their chances of lowering high cholesterol: eat one type of food just "twice a week". What is the 'twice a week' rule to boost heart health? Richard explains: "Eat oily fish twice weekly for omega-3s". Omega-3 fats are a type of fat that our bodies need to be healthy. They are particularly beneficial for heart health, and consuming them may help reduce the risk of heart attacks and strokes. Heart UK says: "Omega 3 fats are a type of unsaturated fat – the type of fat that’s good for your cholesterol levels. The other main type of fat is saturated fats, which raise your cholesterol levels. For a heart-healthy diet, it’s good to swap saturated fats for unsaturated fats." According to the organisation, in countries where people eat more oily fish, such as the Mediterranean, Greenland, and Japan, fewer people have heart disease than in countries where people eat very little oily fish, such as the UK. Oily fish is the best source of Omega-3 fats. Heart UK says: "Aim to eat two portions of fish per week, at least one of which should be oily. A portion is 140g, but you could have two or three smaller portions throughout the week." All oily fish contain omega-3 fats. You can choose from fresh, tinned or frozen fish. The following are all good options. - anchovies - bloater - carp - eel - herring (kippers) - mackerel - pilchards - salmon - sardines - sprats - swordfish - trout - whitebait What diet and lifestyle changes help reduce high cholesterol? Other steps he recommends include: "Reduce saturated fats (found in red meat, full-fat dairy, and processed foods) to below 20-30g daily, replacing them with unsaturated fats. Secondly, eat at least five portions of fruits and vegetables daily, whole grains, and foods high in soluble fibre (for example, porridge, lentils) to lower LDL by 5-10%. And lastly, limit added sugars and salt." In terms of exercise, Richard says: "Aim for 150 minutes of moderate aerobic exercise (such as brisk walking, cycling) plus strength training twice weekly. This raises HDL and lowers LDL, with studies showing benefits within weeks." Richard also advises people to quit smoking and limit alcohol. "Smoking lowers HDL, so quitting can increase it by 10%. Keep alcohol below 14 units weekly, as excess can raise triglycerides and contribute to dysfunctional HDL", he said. He says it is also important to maintain a healthy weight. "Losing 5-10% of body weight if overweight, as this can improve lipid profiles. Use BMI (below 25 kg/m2) or waist circumference (below 94cm for men, 80cm for women) as guides," he said. "Get regular check-ups, attend NHS Health Checks, or visit your GP." What is the difference between HDL and LDL cholesterol levels? HDL cholesterol helps remove excess cholesterol from the bloodstream, transporting it to the liver for excretion, while LDL cholesterol can build up in arteries, contributing to atherosclerosis. Achieving a balance typically means maintaining higher HDL levels relative to lower LDL levels to support cardiovascular health. NHS guidelines for healthy cholesterol levels for adults in the UK are: - Total cholesterol: Below 5 mmol/L - HDL cholesterol: Above 1.0 mmol/L for men or above 1.2 mmol/L for women - Non-HDL cholesterol (which includes LDL and other harmful lipids): Below 4 mmol/L LDL itself is not always measured directly but is often targeted below 3 mmol/L in general populations, or lower (for example, below 2.6 mmol/L after a heart attack or stroke). These ranges may vary slightly based on individual risk factors, such as age, diabetes, or family history.https://www.instagram.com/p/CFK-Q8qpciV/?img_index=1 How can you ensure balanced cholesterol levels? Richard Allison says that having a regular blood test (lipid profile) through your GP is important for monitoring levels. This measures total cholesterol, HDL, LDL, and triglycerides to calculate your overall cardiovascular risk. Richard also recommends adopting a heart-healthy diet rich in soluble fibre (for example, oats, beans, fruits), unsaturated fats (including avocados, nuts, olive oil), and omega-3s (such as oily fish, such as salmon). He also stresses that regular physical activity (at least 150 minutes of moderate exercise per week) can raise HDL by up to 10% and lower LDL. Why can high levels of HDL cholesterol do more harm than good and lead to heart disease? Richard says that while moderate HDL levels are protective, emerging peer-reviewed research indicates a paradoxical "U-shaped" association: very high HDL levels (typically above 2.07 mmol/L or 80 mg/dL) may increase the risk of mortality and cardiovascular events, potentially outweighing the benefits. This challenges the traditional view that "higher is always better".