High cholesterol: The 43p snack that lowers levels by 33% – kicks in after single intake

High cholesterol: Nutritionist reveals top prevention tips

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High cholesterol means you have too much cholesterol in your blood. Cholesterol is a waxy substance that is a product of the liver and the food you eat. Although the body needs a healthy amount of cholesterol to function, consistently high levels can clog up your arteries, thereby raising your risk of heart disease.

Fortunately, you can lower high cholesterol levels by modifying your diet and certain items are more effective than others.

According to a systematic review published in the Journal of Family Practice, consuming fenugreek seeds can cause a marked reduction in high cholesterol.

Cultivated in southern Europe, western Asia and northern Africa, the fenugreek plant has been used since ancient times.

To assess whether fenugreek seeds can reduce cholesterol, researchers sifted through a number of databases, including MEDLINE, EMBASE, CINAHL, AMED and the Cochrane Library.

According to the researchers, “statistically-significant” reductions in total cholesterol of between 15 and 33 percent were demonstrated for fenugreek seeds.

The effect was seen across five studies.

One study of fenugreek leaves found a non-significant reduction of nine percent after a “single dose”, observed the researchers.

This compared with a reduction of 2.8 percent with placebo (dilute coffee extract).

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What accounts for this effect?

The beneficial effects of taking fenugreek seeds has been ascribed to its high-fibre content.

Soluble fibre, which absorbs water, can reduce the absorption of cholesterol into your bloodstream.

According to the Mayo Clinic, five to 10 grams or more of soluble fibre a day decreases your LDL cholesterol.

LDL cholesterol is commonly referred to as the “bad” cholesterol because it can clog up your arteries.

Grains of barley are another great source of fibre which has been linked to a reduced risk of heart disease caused by high levels of cholesterol.

According to one study, men that ate a diet high in whole grain barley saw an improvement in their cholesterol levels after five weeks, reports Holland and Barrett.

“Partly due to its fibre and protein content, including barley as part of your diet could be the key if your goal is to shed some pounds,” explains the health body.

“Research suggested that people lost weight and felt less hungry when they ate barley fibre for six weeks.”

What to avoid

The NHS says: “To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat.”

According to the health body, you can still have foods that contain a healthier type of fat called unsaturated fat.

Try to eat more:

• Oily fish, like mackerel and salmon
• Brown rice, bread and pasta
• Nuts and seeds
• Fruits and vegetables.

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