2 weeks Ago By Mataeo Smith
Heart specialists have identified foods that could potentially offer similar benefits to statins, such as the ability to lower cholesterol levels . Cardiologists from the British Heart Foundation (BHF) have highlighted two of the most effective natural alternatives that research has shown to positively impact cholesterol. Many foods and supplements claim to help lower cholesterol levels, a key factor in maintaining heart health .
High blood cholesterol can increase the risk of heart disease and other circulatory problems. There are two types of cholesterol: Low-density lipoprotein: Also known as LDL or 'bad' cholesterol. It carries cholesterol from the liver to the rest of the body.
High-density lipoprotein : Also referred to as HDL or 'good' cholesterol. It transports cholesterol from your body back to your liver to be broken down. Increased levels of LDL, often called 'bad' cholesterol, can lead to the creation of fatty deposits, known as plaques, within artery walls.
Over time, these plaques can harden and narrow the arteries, restricting blood flow. This reduced blood circulation to vital organs, especially the heart and brain, increases the chances of experiencing a heart attack, stroke, or peripheral artery disease. If a piece of plaque breaks off, it can travel through the bloodstream, potentially leading to a blood clot that blocks an artery, which could trigger a heart attack or stroke.
Moreover, high cholesterol levels can lead to other health issues. These include hypertension and diabetes, which further increase the risk of cardiovascular diseases. Certain foods contain natural compounds that can lower cholesterol levels in a way similar to statin drugs.
These beneficial foods are rich in soluble fiber, plant sterols and stanols, and omega-3 fatty acids. Statins function by blocking an enzyme (HMG-CoA reductase) in the liver, which is essential for cholesterol production. This helps reduce the amount of 'bad' cholesterol (LDL) in the blood and potentially stabilizes plaque in arteries.
Some foods, such as oats and plant sterols, also assist the liver in drawing more cholesterol from the blood to produce bile. While some foods can aid the body in lowering cholesterol, it's crucial to note that no single food or dietary change can match the effectiveness of statin medications in reducing cholesterol. However, certain foods can help lower cholesterol levels through lifestyle changes and may be part of a comprehensive strategy for heart health.
Statins are potent medications that significantly lower cholesterol levels and should be administered as directed by a doctor. Alongside medication, maintaining a balanced diet, regular exercise, and a healthy weight are key to managing cholesterol levels. It's crucial to consult with your GP before making significant dietary changes or considering alternative treatments.
Oats are packed with a soluble fiber known as beta-glucan, which is instrumental in their ability to reduce cholesterol levels. When consumed, beta-glucan turns into a gel-like substance within the digestive tract, effectively trapping bile acids rich in cholesterol and preventing them from entering the bloodstream. Consequently, the liver has to pull more cholesterol from the blood to produce bile, thereby reducing LDL cholesterol levels.
Statins can also achieve this. By suppressing cholesterol production in the liver, statins prompt the liver to use more of the cholesterol already in the blood for bile production. This process aids in lowering LDL cholesterol levels in the blood.
Research suggests that adding beta-glucans to a well-rounded diet might just help in nudging down those pesky cholesterol levels. A deep dive into 58 controlled trials, featured in the British Journal of Nutrition, shows middle-aged folks enjoying a modest 4.2% drop in 'bad' cholesterol by welcoming 3.
5g of beta-glucan from oats into their daily grub for three to twelve weeks, compared to those who skipped it. The Food and Drug Administration (FDA) is all for a daily dose of 3g of oat beta-glucan to keep LDL cholesterol in check. The BFH chimes in: "A 40g serving of porridge oats contains 2g of beta-glucan, while a 250ml glass of oat milk contains 1g of beta-glucans.
However, there is no research linking oats to a lower risk of heart attack or stroke." Oats are a fibre powerhouse, championing not just cholesterol control but also heart health and overall vitality. Whether you're team rolled oats, steel-cut oats, or oat bran, each variety is brimming with beta-glucan, your cholesterol's nemesis.
Getting oats on your plate is a breeze. Kickstart your day with a cozy bowl of oatmeal, sneak them into your beloved baked goodies, or stir them into soups and stews for an extra nutritional punch. Certain products, such as some types of margarine, milk, and yoghurt, claim to help lower cholesterol levels due to their enrichment with plant sterols and stanols, also known as phytosterols.
Research has confirmed that these substances can indeed contribute to reducing cholesterol. A thorough analysis of 124 studies, published in the British Journal of Nutrition in 2014, found that consuming up to 3.3 grams of phytosterols daily can lead to a gradual decrease of 6% to 12% in 'bad' low-density lipoprotein (LDL) cholesterol over a period of approximately four weeks.
Phytosterols bear a structural resemblance to cholesterol, enabling them to compete for absorption in the intestines, which in turn helps reduce the amount of cholesterol entering the bloodstream. Additionally, small amounts of phytosterols can be found in various plant-based foods, including fruits, vegetables, vegetable oils, nuts, and grains. However, the total amount typically consumed from these sources is less than 600mg per day, significantly lower than the effective 2g available from fortified dairy products.
According to the Association of UK Dietitians, "Along with a healthy diet, eating foods that provide you with around 2g of plant stanols and sterols every day has been shown to reduce blood cholesterol levels." The BHF notes that "While plant sterols and stanols may lower your cholesterol, there have been no clinical trials that show they lower the risk of heart attack and stroke. In contrast, statins have been shown to reduce both your cholesterol levels and your risk of having a heart attack and stroke.
" Click here to follow the Mirror US on Google News to stay up to date with all the latest news, sports and entertainment stories While plant sterols and stanols can aid in reducing cholesterol levels, similar to statins, they should not be considered a replacement for statin medication. They can, however, complement a healthy lifestyle and statin use to further decrease cholesterol levels. Statins, plant sterols, and stanols are generally deemed safe.
Statins are the most potent medication for lowering LDL cholesterol and minimizing overall cardiovascular risk. DAILY NEWSLETTER: Sign up here to get the latest news and updates from the Mirror US straight to your inbox with our FREE newsletter. For effective cholesterol reduction, it's often recommended to choose fortified foods that offer a sufficient dose of plant sterols or stanols, as the daily intake from natural sources is usually insufficient.
Before making significant dietary changes or incorporating plant sterols and stanols for cholesterol management, it's prudent to consult with a healthcare professional or a registered dietitian, especially if you have pre-existing health conditions or are on medication..
