A tiny yet mighty vegetable could be your secret weapon in the battle against high cholesterol. Affordable and simple to incorporate into your diet, it’s getting some real recognition for its potential benefits.
High cholesterol typically requires a combination of lifestyle changes and medication to manage. Doctors will work with you to cut down on the level of low-density lipoprotein (LDL) – the harmful type of cholesterol that can clog arteries and increase the risk of heart complications or strokes.
But, making better choices can be daunting for those needing to overhaul their diet to prevent the dangers associated with high cholesterol levels. Natural solutions that fit easily into your day-to-day life alongside medication will see the best results.
The NHS recommends avoiding foods high in saturated fats for good heart health. However, studies regularly uncover foods capable of cutting cholesterol – with scientists suggesting a simple garlic clove might be a great contender.
Professionals suggest eating one clove daily (approximately 3 to 6 grams) could trim cholesterol by up to 10%. Some research supports this claim, finding that garlic consumption results in a “significant decrease” in cholesterol thanks to a compound called allicin—an antioxidant that is also responsible for garlic’s distinct aroma, reports the Mirror.
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Allicin can interfere with the production of detrimental LDL cholesterol within the liver, accomplished by attaching to LDL receptors on the liver’s cells. The reduction in cholesterol seems to depend on the dose – simply meaning the more garlic is eaten, the more considerable the decrease in LDL levels.
Research suggests that the form of garlic consumed can impact its effectiveness in battling cholesterol, with teams noting that kyolic, an aged garlic extract, may offer more consistent results in reducing total cholesterol. Conversely, other studies indicate that supermarket-bought crushed garlic granules might not be as effective, potentially due to allicin loss during processing.
Victoria Taylor, senior dietitian for the British Heart Foundation, has stated: “Garlic can add flavour to meals without adding salt. But to address your risk of heart and circulatory diseases it’s important to think about your diet as a whole, rather than one ingredient. Don’t rely on garlic alone to lower your risk! “.
By lowering cholesterol, you can decrease the danger of heart disease and stroke. The NHS advocates regular exercise, suggesting ‘at least’ two and a half hours per week, as well as incorporating specific foods into your diet to manage cholesterol levels.
- oily fish, like mackerel and salmon
- olive oil, rapeseed oil and spreads made from these oils
- brown rice, wholegrain bread and wholewheat pasta
- nuts and seeds
- fruits and vegetables
Some shops also sell readily available products designed to help cut cholesterol too. For example, Aldi is selling an eight-pack of yoghurt drinks packed with cholesterol-lowering plant sterols.