Effective Tips to Lower Cholesterol Levels

SadaNews - High levels of cholesterol in the blood have become a concern for many people due to their association with cardiovascular problems.

To alleviate this issue, nutrition expert Dr. Sarah Perry has offered effective tips to lower cholesterol levels within 10 days, emphasizing that simple dietary adjustments can make a difference.

No to Low-Fat Diets

Perry warned, according to the "Mirror" newspaper, against strictly following low-fat diets, stressing that the focus should be on the quality of fats rather than just their quantity.

During her appearance on the "Zoe" podcast, the professor in the Nutrition Science Department at King’s College London explained that elevated cholesterol can lead to heart complications, but replacing harmful fats with healthy sources can quickly reduce bad cholesterol (LDL) levels by 10%.

Regarding her dietary recommendations, she explained that nuts and seeds are among the most important dietary adjustments recommended, as they help incorporate polyunsaturated fatty acids into the diet, significantly reducing harmful cholesterol. She noted that "by adding nuts to the diet, cholesterol can be lowered by 5 to 10%, due to replacing unhealthy fats with healthy fats."

Perry warned against excessive consumption of animal fats, especially red meats rich in saturated fats that raise cholesterol levels, while defending fermented dairy products, such as cheese and yogurt, asserting that they do not negatively affect cholesterol levels.

She also advised reducing refined carbohydrates, such as white rice, white bread, and sugar, as they can transform into triglycerides in the liver if consumed in excess. In contrast, she praised natural carbohydrates from whole grains, considering them beneficial for heart health and helpful in controlling cholesterol levels.

In conclusion, Perry recommended "focusing on healthy fats and whole grains, while reducing saturated fats and refined carbohydrates, emphasizing that this is the key to improving cholesterol levels quickly and effectively."