Nutritionist Anita Wong has provided key advice for individuals aiming to lower their cholesterol levels. In a recent social media post, she highlighted several foods that can support heart health and reduce cholesterol, an important issue given that high cholesterol can lead to serious health problems, including heart disease and strokes.
According to the NHS, factors such as a diet high in fatty foods, lack of exercise, obesity, smoking, and excessive alcohol consumption can contribute to elevated cholesterol levels. To combat this, Wong emphasizes the importance of a balanced diet and regular physical activity.
Shopping Basket Essentials
In a TikTok video, Wong outlined specific foods to consider adding to your shopping basket. She recommends incorporating various nuts, particularly walnuts and pistachios. These nuts are rich in healthy fats and are noted for their high Vitamin E and fibre content. Wong explained that these nutrients can help eliminate waste from the body and remove cholesterol. She also mentioned that peanuts can be beneficial due to their heart-boosting properties and high protein content.
Wong encourages consumers to add nuts to breakfast cereals or salads, stating, “Nuts are a really good addition.”
Another essential group of foods includes dark green vegetables such as spinach, kale, broccoli, and cauliflower. These vegetables are high in fibre and contain natural stanols, sterols, and phytonutrients, which can aid in cholesterol reduction. Wong pointed out that these plant chemicals help eliminate cholesterol from the body.
Next on her list is sweet potato. Wong describes it as a source of “whole carbs,” containing both fibre and carbohydrates. The fibre in sweet potatoes helps slow down sugar release and assists in the elimination of cholesterol from the digestive system.
Protein Sources and Dairy Options
Wong places significant emphasis on the inclusion of fish in the diet, particularly mackerel, which she notes is often more affordable than salmon while offering higher omega-3 fatty acids per 100 grams. She also advocates for consuming chicken, specifically the breast portion, which is lower in fat compared to thighs and legs. Wong advises, “If you buy the whole chicken, try to eat the breast and cut as much of the fat off as possible.”
For those who include dairy in their diets, Wong recommends kefir yoghurts, which are rich in beneficial bacteria. She states, “It’ll help optimise your gut and help move the cholesterol through.” Additionally, she suggests considering cholesterol-lowering drinks that contain added stanols, which can aid in cholesterol management.
The NHS supports Wong’s recommendations, advising individuals to limit their intake of fatty foods, especially those high in saturated fats. The organization encourages the consumption of healthier unsaturated fats and provides a list of foods that can help lower cholesterol levels. This includes oily fish like mackerel and salmon, olive oil, whole grains, nuts, and a variety of fruits and vegetables.
Conversely, the NHS warns against consuming high amounts of meat pies, sausages, fatty meats, and products containing coconut or palm oil.
Incorporating these dietary changes not only promotes heart health but can significantly impact overall well-being. By following Wong’s shopping suggestions, individuals can take proactive steps towards managing their cholesterol and enhancing their health.
