There’s nothing worse than going for an annual physical and hearing the words, “your cholesterol is higher than it should be.” You needn’t feel guilty before your next doctor’s appointment, for there’s a simple, scientifically proven and delicious way to lower those levels and reduce the need for statins drastically.
We spoke with Harley Street-based Registered Associate Nutritionist (ANutr) Eli Brecher for some insight into what exactly cholesterol is, and how to prevent high levels.
What is cholesterol, and what causes high levels?
“Cholesterol is a waxy, fat-like substance that we need to build healthy cells, but when levels get too high in the blood, fatty deposits can block blood vessels which increases the chances of heart problems and stroke.
“High cholesterol can be hereditary but is often the result of unhealthy lifestyle choices such as eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. Some conditions such as chronic kidney disease, diabetes and hypothyroidism can also cause unhealthy cholesterol levels.”
How should those with high cholesterol be eating?
“Those with high cholesterol levels should focus on reducing their intake of fatty food, especially foods high in saturated fat, such as animal fats and confectionary like cakes and biscuits.
“They should also aim to increase their fibre intake to at least 30 grams a day (the average fibre intake in the UK is only around 17 grams a day). Examples of high-fibre foods include kiwi, chia seeds, chickpeas, lentils, brown rice, nuts, broccoli, peas and berries. Eating more fibre supports optimal gut health and digestion, and in turn detoxification of cholesterol.
“One type of fibre called soluble fibre can bind cholesterol in the intestines and remove it from the body. Good sources of soluble fibre include apples, pears, figs, beans, oats and flax seeds.
“Another type of fibre, beta-glucan, is especially good at clearing cholesterol from the body, and can be found in oats, barley, rye and shiitake and maitake mushrooms. You can crumble a couple of oatcakes onto salad or vegetables, or have one with nut butter as a snack. We want to aim for about 3g of beta-glucan daily, and one oatcake supplies about 1g beta-glucan, while there are 3g in a small bowl of porridge.”
How else can you prevent high cholesterol levels?
Alongside choosing foods that are low in saturated fat and high in fibre, aim to eat more oily fish like mackerel, sardines and salmon, and choose brown and wholegrain carbohydrates over refined white carbohydrates. Focus on a diet built primarily from whole foods, rather than processed foods.
“In addition, lifestyle factors play a key role in the prevention of high cholesterol levels. Try to exercise most days of the week, reduce alcohol consumption and quit smoking too!”
With Brecher’s advice in mind, we’ve curated a selection of the best cookbooks to help you lead a low-cholesterol lifestyle below.
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A Statin-Free Life by Dr Aseem Malhotra
Described as ‘revolutionary’, Dr Aseem Malhotra’s Statin-Free Life gets its name from the medication prescribed to lower cholesterol levels in the blood. The number one bestseller offers a diet-led way to get yourself off the medication for good (with your doctor’s supervision, of course). His heart health plan includes a prescriptive low-cholesterol diet with a whole lot of scientific evidence to back it up.
Buy now £6.49, Amazon
Eat Your Way To Lower Cholesterol by Ian Marber, Dr Laura Corr and Dr Sarah Schenker
Rather than promoting an unhealthily restrictive diet, the co-authors of this fantastic low-cholesterol cookbook have produced a series of recipes based on the very latest medical research into key foods that have an active role in lowering cholesterol.
The compendium identifies six food groups to help lower your cholesterol by as much as 20 per cent in three months: fibres such as beans and pulses, nuts, soya, healthy oils, oats and other beta-glucan foods, and smart foods. It’s split into handy sections such as fuss-free meals, clever snacks, sweet treats and family meals.
Buy now £15.23, Amazon
Asian Green by Ching-He Huang
Just looking at the gorgeous, vibrant cover of Ching-He Huang’s new cookbook makes me feel glowing and satisfied. Good job the recipes do the same thing. In the book’s introduction, she says she lives by the Chinese maxim ‘food is medicine’ - a belief bolstered by the fact her husband’s life-long asthma and eczema apparently disappeared within three months of him taking up a plant-based diet in 2017.
This set of plant-based recipes feels as nourishing as they are nice to eat. There’s also a great balance of purely veggie-based recipes alongside those that use tofu, tempeh, seitan or other plant-based proteins. Every recipe has a useful guide to prep time and cooking time, as well as info on the kcal, carb, protein and fat content of each dish.
The ‘fast and furious’ section offers recipes that you can get on the table quickly, while the ‘warm and comforting’ section contains gems like Thai-style roasted sweet chilli sprouts with creamy coconut noodles. At the back, you’ll find extra tips from Ching, including a guide to buying the perfect wok.
Buy now £9.32, Amazon
The Green Roasting Tin by Rukmini Iyer
Rukmini Iyer’s roasting tin cookbooks have started a revolution. Not only does the cooking mainly consist of bunging some bits in the oven, it also drastically reduces the washing up. The dream.
Her green edition is half vegetarian recipes and half vegan recipes, with each section divided into quick, medium and slow cooking times. There’s also a final section that recommends recipe pairings, which is super handy (as great as the recipes are, some of them don’t add up to a full meal.) If you’re after some simple, stress-free dinner ideas, Iyer’s book is a must. The flavour combinations are smart too - the leek orzotto with asparagus, hazelnuts and rocket is divine.
Buy now £13.60, Amazon
Pinch of Nom: 100 Slimming, Home-style Recipes
Embarking on a weight loss journey doesn’t have to mean saying goodbye to foods you once loved and replacing them with dull salad leaves. Instead, with Pinch of Nom, you can tuck into mouth-wateringly good recipes that are so delicious you won’t notice they’re slimming. Every meal we tried was satisfying, and tasty and we never felt like we were missing out - there’s even a chapter on fakeaways for when we’re craving Chinese noodles.
For a healthy family meal try out the Creamy Cajun Chicken Pasta and if you’re craving something sweet, then the Apple and Apricot Oaty Crumble is perfect. So, whether you’re trying to shed some pounds or just looking for easy meals that work for the whole family, this cookbook is a must-have.
Every recipe comes with a substitute ingredients list that is great for helping you use what components you already have.
Buy now £12.69, Amazon
Eat Green by Melissa Hemsley
Cut down on food waste thanks to Melissa Hemsley’s progressive cookbook, starring more than 100 veggie-based recipes, such as a warming squash and lentil curry with Thai gremolata, fridge raid frittata and melt-in-the-mouth tahini choc chip cookies.
After the foreword from Guy Singh-Watson, founder of Riverford’s seasonal organic recipe boxes, the book is split into sections including family favourites, 30 minutes or less and one pot or one tray meals, all focusing on using UK-grown, easy-to-buy ingredients. It also has chapters dedicated to ideas for using up off-cuts you may normally chuck, batch cooking advice and easy swaps to bring into your cooking to limit waste.
Buy now £20.26, Amazon
The Glucose Goddess Method
Another bestseller by Jessie Inchauspé, this time with over 100 new and improved recipes. In this book, the founder of the Glucose Goddess movement offers a four-week, step-by-step program for integrating simple and science-backed solutions to managing blood sugar.
It’s void of any nasty calorie-counting lingo and even includes a recipe for ‘ice-cream breakfast’ – proving yet again that diabetics can still enjoy delicious, varied foods.
Buy now £18.00, Amazon
5 Ingredients Mediterranean: Simple Incredible Food by Jamie Oliver
Jamie Oliver’s 5 Ingredients Mediterranean makes an ideal springboard for those unfamiliar with the cuisine of far sunnier climates. Despite the overwhelming popularity of vegetables like aubergines and courgettes in recent years, not every Brit has been brave enough to embark on a recipe containing the essential veggies.
Fear not as Jamie Oliver has compiled 125 easy-to-follow, empowering recipes that will inspire you to be more daring with your foray into the Mediterranean diet. You’ll be graduating from the Soups & Sarnies section into that of Seafood in no time. In the mood for something vegetarian? 65 per cent of the recipes are meat-free or meat-reduced to save you time and money.
Buy now £4.00, Amazon
