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High cholesterol: The food which can lower levels by 10% – prevent the 'silent killer'

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High cholesterol is sometimes dubbed the “silent killer” because it does not tend to cause symptoms, so you can only find out if you have it from a blood test. If you have been advised to make dietary changes, there are a number of things to consider. We need some cholesterol to stay healthy, though there are some forms which are considered bad for us. 

Harvard Health says: “Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food.”

It adds: “Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They’re also available as supplements.”

The organisation says getting two grams of plant sterols or stanols a day can lower LDL cholesterol by about 10 percent.

The British Dietetic Association (BDA) says a healthy diet typically contains around 200 to 400 mg of sterols and stanols a day.

READ MORE: Statins side effects: The sign in the endings of the hands and feet – should you see a GP?

Changing what you eat, being more active, and stopping smoking can help get your cholesterol back to a healthy level.

The NHS says: “To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat.

“You can still have foods that contain a healthier type of fat called unsaturated fat.”

To help lower your cholesterol you don’t need to avoid fats altogether. You should cut down on foods high in saturated fat and replace them with food high in unsaturated fat.

The BDA advises eating plenty of fibre. This helps lower your risk of heart disease and some high fibre foods can help lower your cholesterol.

To make sure you get enough fibre, it says you should aim for five portions of fruit and vegetables a day, switch to whole grain varieties of bread, cereals, pasta and rice, and choose other high fibre foods such as pulses.

The NHS outlines a number of other lifestyle changes you may be able to make to lower your cholesterol.

A key one is to cut down on alcohol. You should try to avoid drinking more than 14 units of alcohol a week, and avoid binge drinking. You can ask your GP for help if you are struggling to cut down.

You might need medicine to lower your cholesterol if your cholesterol level has not gone down after changing your diet and lifestyle. You may also need medicine if you’re at a high risk of having a heart attack or stroke, according to the NHS.

Statins are the most common medicine for high cholesterol, according to the health service. Statins work by reducing the amount of cholesterol your body makes.

The NHS says that there are five types of statin available on prescription in the UK. They include atorvastatin, fluvastatin pravastatin, rosuvastatin and simvastatin.

It notes that a review of scientific studies into the effectiveness of statins found around one in every 50 people who take the medicine for five years will avoid a serious event, such as a heart attack or stroke, as a result.



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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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