Nutritionist, Anita Wong has revealed several foods she recommends consuming twice per week for anyone looking to lower their high cholesterol and improve general health
If you have been told by your GP that you have high cholesterol, or you’re simply keen to eat more healthily this year, a nutritionist has shared her top food recommendations that could make all the difference. Anita Wong took to TikTok to reveal several foods she recommends eating twice weekly.
The NHS warns that excessive cholesterol can clog your blood vessels, increasing your risk of heart problems or stroke. The ailment typically presents no symptoms and can only be detected through a blood test. “I would make sure you eat these,” Anita urged before detailing each source of food on her list.
Salmon
“Salmon is rich in healthy fats and Omega 3,” she explained in her video. “It’s also high in protein so you are going to get the benefits from healthy fats and proteins as well.”
For those on a budget, meanwhile, Anita suggests mackerel or sardines as alternative options. “All of these contain really healthy fats that are really good for helping reduce cholesterol,” she noted.
Cruciferous vegetables
Brandishing a piece of broccoli, Anita highlighted the value of certain vegetables. “So, broccoli, cauliflower, kale… these are all really good sources of fibre,” she recommended.
“They contain soluble and insoluble fibre, which not only helps feed your gut biome, but also keeps you regular.”
Avocado
Anita’s list also features avocado, which she praised as an excellent source of plant-based healthy fats and fibre.
Sweet potato
“If you like potatoes then go for sweet potatoes,” Anita instructed. “They have lots more fibre in them than the standard potato, they have less sugar, and they offer a slower release of carbohydrates.”
Fruit
Continuing to emphasise the importance of fibre in your diet, Anita went on to identify several other foods – particularly kiwi fruit (including its skin), and berries such as raspberries that contain phytonutrients – plant chemicals that are brilliant for your health.
Oats
Speaking of fibre, Anita advises you have some rolled oats during the week. She elaborated: “Maybe two or three times a week do an overnight oats as they contain a fibre called beta glucan, which actually binds to excess cholesterol that is excreted into the digestive system via the bowel, bile salts and the liver.”
Yoghurt
“Another thing that is really important for your cholesterol management is your gut biome,” Anita closed. “So having kefir yoghurt at least twice a week is really going to benefit your gut biome and also introduce some really beneficial gut bacteria to your body.”
The NHS advises those with high cholesterol to eat less of the following:
- meat pies, sausages and fatty meat
- butter, lard and ghee
- cream and hard cheese, like cheddar
- cakes and biscuits
- food that contains coconut oil or palm oil
Meanwhile, it also advises: Aim to do at least 150 minutes (2.5 hours) of exercise a week.
Some good things to try when starting out include:
- walking – try to walk fast enough so your heart starts beating faster
- swimming
- cycling
Try a few different exercises to find something you like doing. You’re more likely to keep doing it if you enjoy it.