Top tips for reducing cholesterol

Changes to your diet and lifestyle are best when they start small. Here are some suggestions to get you started.

You can stay on top of your cholesterol and keep balance while still enjoying wonderful food. Making switches is a simple way to do this without having to make big changes to your diet or lifestyle. There are other small changes you can make too.

Try running through our checklist to see if there are any you could start with today.

What reduces cholesterol quickly naturally – Plant stanols

Plant stanols are naturally found in small amounts in plant foods such as wholegrains, nuts, seeds, fruit, vegetables, beans, lentils and vegetable oils. But they’re also added to some foods in larger amounts, such as yoghurt drinks, yoghurts and spreads Benecol products, for example, contain added plant stanols.

The reason plant stanols are so important for cholesterol lowering is thanks to their ability to partially block cholesterol (both cholesterol produced by the body and the cholesterol found in food) from being absorbed into the blood stream from the gut. Normally, about 50% of cholesterol is absorbed from the digestive tract into the blood stream, but when plant stanols are taken, it drops to just 20% [1, 2]. This lowers cholesterol in people suffering with raised blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease.

Plant stanols have been rigorously researched and tested and more than 80 independent clinical studies show they’re effective at lowering cholesterol [3]. No surprise then that guidelines around the world recommend people with high blood cholesterol include plant stanols as part of an overall eating plan that will help to reduce cholesterol [4].

Eating Benecol® foods with plant stanols as part of a healthy diet can lower LDL-cholesterol more than healthy eating alone.

Try new things in your everyday diet – Plant stanols

Eating Benecol® foods with plant stanols as part of a healthy diet can lower LDL-cholesterol more than healthy eating alone.

*Plant stanol ester has been shown to lower cholesterol. High cholesterol is a risk factor in the development of coronary heart disease. A daily intake of 1.5-2.4g has been shown to lower cholesterol as part of a healthy diet and lifestyle

Foods to avoid with high cholesterol – Saturated fat

Get to know which foods are high in saturated fat – and choose them less often

Saturated fat is found in high-fat dairy foods (such as cream, whole milk, hard cheese, butter), in fatty cuts of meat and in cakes and pastries.

Eating these foods a little less often, and making switches – like swapping out butter for a Benecol® spread – are changes you can make that will add up. And you can do this while still enjoying wonderful foods.

Quick guide:

High in saturates: more than 5g of saturates per 100g
Low in saturates: 1.5g of saturates or less per 100g

Get wise to hidden saturated fats

Saturated fats may also be ‘hidden’ in some convenience foods, so by checking nutrition labels on food packaging you can choose products that are lower in saturated fat.

Small changes like this can all help bring you closer to the recommended target. As a guide, women should aim to eat no more than 20g saturated fat per day and men no more than 30g.

Try switching saturated fat with unsaturated (‘good’) fat

Unsaturated fat is better for your heart health and is found in a wide range of tasty and versatile foods. These include nuts, seeds and some vegetable oils (e.g. olive, rapeseed, sunflower) & spreads made from these.

This means you can keep your heart happy with a variety of ingredients to choose from. While nuts and seeds make a good heart happy snack, they also contain a lot of calories so try not to have too many if you’re watching your weight.

Choose healthier cooking methods

Grilling, steaming, boiling and baking use less fat than frying, so you can cook up a storm with some of your favourite foods while cutting back on saturated fats. You can also cook and bake with some Benecol spreads which is healthier than using butter or some oils.

How to reduce cholesterol in 30 days

Lowering your cholesterol doesn’t have to be daunting. With the right diet, regular exercise, and the help of Benecol products, you can start seeing results in just 30 days.

Embrace a Heart-Healthy Diet

Aim to eat at least 5 portions of fruit and vegetables a day: This will provide you with fibre and a range of vitamins – while also keeping your plate varied and colourful. Some fruit and veg also contain soluble fibre which can help lower cholesterol. Other foods that contain soluble fibre include oats, beans, peas, lentils and chickpeas, so you can keep it interesting by mixing it up.

People with a healthy heart tend to eat more wholegrain foods: Try choosing wholemeal/wholegrain/whole wheat varieties of bread, rice and pasta whenever possible.

Choose Healthy Fats: Replace saturated fats found in red meat and full-fat dairy products with healthier fats like those in olive oil, avocados, and nuts.

Incorporate Benecol Products

Benecol products contain plant stanols, which are proven to lower cholesterol. By incorporating Benecol spreads, drinks, or yoghurt into your daily diet, you can significantly reduce your cholesterol levels. Here’s how to use them:

Benecol Spread: Use Benecol spread on your morning toast or sandwiches. It tastes great and is an easy way to start your day with cholesterol-lowering benefits.

Benecol Yoghurts and Drinks: These are perfect for a quick snack or breakfast. Just one serving a day can make a difference.

Get Moving

Regular Exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Activities like brisk walking, cycling, swimming, or even dancing can help raise HDL (good cholesterol) while lowering LDL (bad cholesterol).

Stay Active: Simple changes like taking the stairs instead of the elevator or walking during your lunch break can add up to significant health benefits.

Quit Smoking and Limit Alcohol

Stop Smoking: Quitting smoking improves your HDL cholesterol level and benefits your heart health.

Limit Alcohol: Drinking alcohol in moderation can be beneficial for cholesterol, but excessive drinking can raise your levels. Stick to no more than one drink per day for women and two for men.

Monitor Your Progress

Regular Check-ups: Keep track of your cholesterol levels with regular blood tests. This helps you see your progress and stay motivated.

Stay Informed: Educate yourself about cholesterol and heart health. Understanding the impact of your lifestyle choices can help you make better decisions.

What are the 5 signs of high cholesterol?

High cholesterol often presents without obvious symptoms, but there are key signs that can indicate a problem. Common indicators include:

Chest pain or angina, which occurs when cholesterol-laden plaques narrow your arteries, reducing blood flow to your heart
Yellowish patches on the skin, known as xanthomas, can also signal high cholesterol level
Frequent fatigue might be another symptom, as poor circulation due to clogged arteries can leave you feeling constantly tired.
Additionally, shortness of breath and numbness in the extremities can be red flags.

If you experience any of these signs, it’s crucial to monitor your cholesterol levels and seek medical advice.

Benecol can be a valuable ally in your efforts to manage cholesterol, offering products with plant stanols that are clinically proven to lower cholesterol and support heart health. By incorporating Benecol into your daily routine, you can take proactive steps towards maintaining a healthy heart.

FAQ: Managing Your Cholesterol with Benecol

What are the worst foods for high cholesterol?

Foods high in saturated fats and trans fats are the biggest culprits when it comes to raising cholesterol levels. These include:

Red meat (beef, pork, and lamb)
Full-fat dairy products (butter, cheese, and whole milk)
Fried foods (french fries, fried chicken, and doughnuts)
Processed meats (bacon, sausages, and hot dogs)
Baked goods and sweets (cookies, pastries, and cakes)

Avoiding or reducing your intake of these foods can help manage and lower your cholesterol levels.

Which food is best for lowering cholesterol?

Oats and other whole grains are excellent for lowering cholesterol. The soluble fibre in oats helps reduce the absorption of cholesterol into your bloodstream. Other beneficial foods include:

Fruits (apples, grapes, strawberries, and citrus fruits)
Legumes (beans, lentils, and chickpeas)
Nuts (almonds, walnuts, and pecans)
Fatty fish (salmon, mackerel, and sardines)
Avocados

Incorporating these foods into your diet can significantly improve your cholesterol levels.

What can I drink to flush out my cholesterol?

Several beverages can aid in managing cholesterol levels:

Green tea: Rich in antioxidants that can help lower LDL cholesterol.
Soy milk: Contains proteins that can reduce cholesterol.
Citrus juice: Fresh orange or grapefruit juice is high in vitamin C and antioxidants, which can improve cholesterol levels.
Smoothies: Made with cholesterol-lowering ingredients like oats, fruits, and vegetables.

Staying hydrated with plenty of water also supports overall health and cholesterol management.

What removes cholesterol fast?

While there’s no instant fix for high cholesterol, certain steps can accelerate the reduction process:

Adopt a heart-healthy diet: Focus on foods high in soluble fiber and healthy fats.
Exercise regularly: Physical activity boosts HDL (good cholesterol) and lowers LDL (bad cholesterol).
Use Benecol products: These contain plant stanols that are clinically proven to lower cholesterol.
Avoid smoking and limit alcohol: Both can negatively impact cholesterol levels.

Consistency in these lifestyle changes is key to achieving and maintaining healthy cholesterol levels.

References:

1.Gylling H, Miettinen TA. Effects of inhibiting cholesterol absorption and synthesis on cholesterol and lipoprotein metabolism in hypercholesterolaemic dependent diabetic men. J Lipid Res 1996; 37: 1776-1785.

2. Gylling H, Radhakrishnan R, Miettinen TA. Reduction of serum cholesterol in postmenopausal women with previous myocardial infarction and cholesterol malabsorption induced by dietary sitostanol ester margarine-Women and dietary sitostanol. Circulation. 1997; 96:4226–31.

3. Gylling H et al. Plant sterols and plant stanols in the management of dyslipidemia and prevention of cardiovascular disease. Atherosclerosis 2014; 232(2): 346-360.

4. Catapano et al. ESC/EAS Guidelines for the management of dyslipidaemias. Atherosclerosis 2016; 253: 281-344.