Lower cholesterol levels with 5 'heart healthy' foods — including 60p item from Tesco

Lower cholesterol levels with 5 'heart healthy' foods — including 60p item from Tesco Aim to eat at least two portions a week Cholesterol is a fatty substance found in the blood that the body needs to function properly. According to the NHS, cholesterol helps keep cells healthy and plays a role in the production of hormones and vitamin D. Most of the cholesterol in the body is made by the liver. However, having too much of certain types of cholesterol can increase the risk of health problems, including heart disease and stroke. For people looking after their cholesterol day-to-day, simple dietary changes can start in the supermarket, with foods costing as little as 60p. Lucy Kershaw, a nutrition expert at Nature’s Best, has shared five affordable foods that can form part of a cholesterol-friendly diet. Lucy said: “Cholesterol is a natural fatty substance produced primarily in the liver, although it is also found in some of the foods we eat. “We need some cholesterol to keep the body functioning properly and our cells healthy. However, having too much can cause fatty deposits to build up inside blood vessels, making it harder for blood to flow around the body and increasing the risk of heart problems. “While some risk factors for high cholesterol can’t be controlled, such as age, family history and genetics, there are affordable changes you can make to your diet that can help manage cholesterol levels. “However, before making significant dietary changes to manage high cholesterol, speak to your GP or another healthcare professional. They can help establish whether raised cholesterol is linked to lifestyle factors or an underlying health condition." Five heart-healthy foods to eat Chickpeas and Legumes Chickpeas and legumes, such as lentils, are affordable sources of protein and can be used to replace some meat in your diet. Some red and processed meats, including sausages, bacon and ham, can be high in saturated fat, which can contribute to higher cholesterol levels when eaten in excess. Replacing some of these foods with plant-based protein sources such as chickpeas, beans and lentils is a simple way to reduce your saturated fat intake. Canned chickpeas and legumes are inexpensive and convenient, while dried versions can be bought in bulk for just a few pounds. Use them in sauces, dips, curries and casserole or roast them to make them a crispy protein source to add to salads or stir fries. Avocado Avocado can be a great addition to a heart-healthy diet because it is high in unsaturated fat as well as providing fibre, vitamins and minerals, including folic acid, vitamins B and E and potassium. It also counts towards your five-a-day. Unsaturated fats are considered healthier fats, so swapping foods high in saturated fat, such as cheese and processed meats, for foods such as avocado can help support healthier cholesterol levels. Avocados can cost as little as 69p in Tesco and are easy to add to your diet. Try chopping them into salads or smashing them onto toast with lime juice and chilli flakes for a simple breakfast or lunch. Oats and barley Wholegrain foods such as oats and barley are another useful addition to a heart-healthy diet because they contain soluble fibre, including beta-glucan, which has been found in studies to help lower cholesterol. However, be careful when choosing oat-based products, as some instant porridges and breakfast bars can contain added sugar and salt. Instead, look for products containing 100% oats, such as rolled oats, which are often cheaper too, as, like legumes, they can be bought in bulk. Sardines One affordable food to add to your diet is oily fish such as mackerel. Like avocado, it is high in unsaturated fats, particularly omega-3 fatty acids, which research has shown can support heart health. Aim to eat at least two portions of fish a week, including one portion of oily fish, with a portion around 140g. Fresh, frozen and tinned fish all count, with sardines available for around 60p in Tesco or Morrisons. Add it to salads, serve it on toast or mix it into pasta dishes. Berries Berries can be a great addition to a heart-healthy diet because they are naturally low in saturated fat and provide soluble fibre, which can help to support lower cholesterol levels. Raspberries, strawberries and blueberries are easy options to add to your diet, while their fibre content can also help support overall heart health. Try adding a handful to yoghurt or porridge in the morning, or choose frozen berries for a cheaper option that can be kept for longer.