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High cholesterol diet: Doctor shares two 'most effective' foods for lowering cholesterol

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High cholesterol, often referred to as a “silent killer” due to its lack of apparent symptoms, can be caused by multiple factors. Among its leading cause, though, are unhealthy diet and lifestyle choices.

Dr Kathryn Basford, from Asda Online Doctor by ZAVA told Express.co.uk: “Many foods contain saturated and unsaturated fats so your diet can have a huge impact on your cholesterol levels.

“Consuming high amounts of unhealthy fats from processed food such as sausages, butter, cakes and biscuits, can increase the amount of bad cholesterol in your blood which can lead to blockages in your arteries.”

However, it isn’t just the foods you are eating that can have an impact on raising cholesterol, according to Dr Basford, the foods you aren’t eating could also be crucial for overall health.

She explained to Express.co.uk that by increasing certain foods within the diet can actually work to reduce cholesterol levels.

READ MORE: Cancer: Carcinogenic foods that ‘could cause cancer’ to develop

Plant sterols in pumpkin seeds work alongside omega-3 fatty acids to benefit your overall cholesterol levels.

Omega-3s also act to reduce atherosclerosis – a build-up of fatty material in the artery wall.

Studies show that pumpkin seeds can also lower triglycerides (blood fats) and blood pressure.

If you find it difficult to incorporate pumpkin seeds into your diet, they can also be enjoyed in oil form.

According to a 2020 study published in Scielo Brazil, researchers saw a significant reduction in low-density lipoprotein and diastolic blood pressure values and an increase in high-density lipoprotein cholesterol (good fats).

Berries

Increasing your daily fruit and vegetable intake is recommended by the NHS as part of a healthy diet.

However, according to Dr Basford, berries, in particular, could be the key to reducing cholesterol levels.

She told Express.co.uk: “Berries are rich in polyphenols, a plant compound with proven heart-related benefits.

“This particular compound has been proven to help reduce the risk of strokes, improve insulin resistance and systemic inflammation and lower blood pressure.”

Over the years, several studies have found berries to work wonder not only in boosting good cholesterol but also in reducing the risk of hypertension.

A Finnish study conducted in 2008 concluded: “Antioxidant-rich berries may lower blood pressure and raise good cholesterol.”

In 2016, a scientific report published on the US National Library of Medicine also found that berries “significantly reduced the levels of LDL cholesterol”.

The good news is, berries aren’t the only way to get a polyphenol boost.

Dr Basford added: “If you’re not a fan of berries you can also get polyphenols from tea, cocoa and fruits, as well as vegetables.”



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Ruud van Nistelrooy makes next job decision as Man Utd plan coaching appointment

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That decision failed to pay off, however, with the Red Devils sacking Moyes after just 10 months in charge.

After the current West Ham boss came Van Gaal, who arrived with big things expected due to his past success at the likes of Barcelona and Ajax.

Giggs was hoping to get the Red Devils job himself, which was why he stayed, but both ended up leaving nearly six years ago.

When Jose Mourinho took over, he opted to maintain his close relationship with Rui Faria – who had previously worked under him at clubs such as Real Madrid and Chelsea.

Fair departed in the summer of 2018, though, with Michael Carrick then given a place on Mourinho’s bench.

Carrick stayed to work under Ole Gunnar Solskjaer, with the Norwegian also regularly picking up the thoughts of Phelan and Kieran McKenna throughout his spell in the dugout.

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