A doctor has shared the four things he would eat if he were diagnosed with high cholesterol. This can occur when you have too much of a fatty substance called cholesterol in your blood.
It can be caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. But there are ways to lower it, with Doctor Karan Rajan listing cheap foods to add to your next shopping list.
The doctor and author of the No.1 Sunday Times Bestseller This Book May Save Your Life said: "If I were diagnosed with high cholesterol, these are four things I’d have in the kitchen."
1. Berries
Illustration showing the interior of an artery affected by atherosclerosis. Atherosclerosis is narrowing (stenosis) of an artery due to fatty deposits (yellow) on its inner walls. The deposits are made of atheroma, a substance comprising cholesterol, decaying cells, blood cells and fatty proteins. Narrowing of blood vessels raises blood pressure, which puts strain on the heart. Atherosclerosis of coronary arteries is the main cause of heart attacks
Not all cholesterol is bad (Image: Getty)
Listing "berries" as his first item, he said they are "rich in polyphenols, especially things like anthocyanin, which increases the amount of bile acids formed which then means more cholesterol is excreted.
"These polyphenols also act as antioxidants, which can actually help the lining of the blood vessels. The polyphenols also limit the amount of LDL oxidation, which is bad cholesterol."
What are polyphenols?
Polyphenols are natural compounds found in plant foods like fruits, vegetables, herbs, spices, tea, dark chocolate, and wine. They act as antioxidants, which help protect your cells from damage caused by harmful molecules called free radicals.
This may lower the risk of diseases like cancer, diabetes, and heart disease. They may also help reduce inflammation, which is linked to many long-term health conditions, notes Healthline.
2. Seeds
Continuing his list, he says that seeds have "healthy fats which reduce intestinal cholesterol absorption and reduce liver fat synthesis."
Experts at the British Heart Foundation (BHF) say that while nuts can be beneficial in lowering your cholesterol levels, "make sure you choose plain ones to avoid adding extra salt or sugar to your diet.
"A portion is a small handful – about 30g. Choose whichever nuts you like or, even better, a mixture of nuts and seeds to benefit from a wider range of nutrients."
3. Beans and lentils
He added: "Beans and lentils 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 increases LDL receptor activity, which means more LDL clearance."
This means that these key foods can help lower "bad" LDL cholesterol because their fibre helps your gut produce substances that reduce cholesterol made by the liver, and their plant protein may also help your body remove more LDL from the blood.
A study explains: "Short-chain fatty acids (SCFAs) are mainly produced by gut microbiome fermentation of dietary fibre and could also be produced by bacteria of the skin and vagina.
"The SCFAs have many health benefits, such as anti-inflammatory, immunoregulatory, anti-obesity, anti-diabetes, anticancer, cardiovascular protective, hepatoprotective, and neuroprotective activities."
4. Oats
In his final shopping list item, he says that oats are a great addition to your diet.
He explains: "Oats are rich in the probiotic fibre beta-glucan, which is one of the most studied probiotics 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."
According to Healthline, beta-glucan is a form of soluble fibre naturally present in foods such as oats, barley and rye. It has been widely studied and is associated with a range of potential health benefits, including reduced cholesterol levels and support for immune function.
The health site also notes that research links it to improved blood sugar regulation, reduced inflammation, and other positive metabolic effects.
Your next shopping list
The much-loved doctor's recommendations are affordable foods that can help lower high cholesterol. Together, they work by lowering cholesterol absorption, increasing its removal from the body, and reducing inflammation. Including these everyday foods in a balanced diet can support better heart health and help manage cholesterol levels over time.
Don't forget to add these to your next supermarket shopping list:
Berries
Seeds (e.g. chia, flax, sunflower, pumpkin)
Beans and lentils
Oats
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