BY CLAIR WHITTY
Around 80% of heart disease is considered preventable through positive diet and lifestyle choices. While hearing that your cholesterol is high can be worrying, the good news is that simple changes to diet and daily habits can help bring levels back into a healthier range.
One of the most helpful steps is reducing saturated fats. Foods such as butter, cheese and too much red meat can contribute to raised cholesterol levels when eaten frequently. Cutting back on sugar is also important, particularly sweet snacks, pastries and sugary drinks.
Instead, try adding more fibre-rich foods to your daily routine. Apples, pears and plenty of vegetables are a great place to start. Garlic and herbal teas such as hawthorn are also popular choices for supporting heart health.
Soluble fibre plays an especially important role and is found in foods such as oats, barley, beans, lentils, apples and pears. Psyllium is another excellent source. Derived from the husks of Plantago seeds, psyllium forms a gel-like substance in the digestive tract that can bind with cholesterol and help remove it from the body. It can be mixed with water or added to smoothies, making it an easy way to increase daily fibre intake.
Omega-3 fatty acids are also important for heart health. Ideally these should come from oily fish such as salmon, mackerel or sardines two to three times per week. Omega-3 fats help support cardiovascular health and contribute to a better balance between LDL (“bad”) and HDL (“good”) cholesterol.
Lifestyle factors also play an important role. Reducing alcohol intake, avoiding smoking and including regular moderate exercise can all help support healthy cholesterol levels.
Alongside diet and lifestyle changes, some people find targeted supplements helpful. Zerochol Cardio Plus combines plant sterols, which help reduce cholesterol absorption in the digestive system, with red yeast rice and CoQ10 to support heart health. When taken regularly as part of a healthy diet, plant sterols have been shown to help lower LDL cholesterol.
Many people also combine this approach with a high-quality omega-3 supplement such as Eskimo-3, where just one teaspoon daily provides EPA and DHA to support heart health, help maintain healthy triglyceride levels and contribute to overall wellbeing.
A combination of diet, lifestyle improvements and nutritional support can make a meaningful difference. Call in for a chat for more information.
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