Three easy food changes everyone should make to prevent common silent killer condition

High cholesterol doesn't usually present with symptoms, but if levels get too high, it can lead to a heart attack or stroke - here are three easy dietary changes that can help lower cholesterol levels

Cholesterol is a vital component of our bodies, playing a key role in producing hormones and cell membranes.

However, having too much of it can lead to severe health issues, including heart attacks and strokes. When cholesterol levels become too high, known as hyperlipidemia, the excess lipids start to build up in the arteries. According to the Cleveland Clinic, these lipids combine with other substances in the blood to form plaque or fatty deposits. Over time, these deposits grow, restricting blood flow through the arteries. In some cases, these deposits can suddenly rupture, forming a clot that triggers a heart attack or stroke, as explained by the Mayo Clinic.

Factors that contribute to high cholesterol typically include an unhealthy diet, obesity, lack of exercise, smoking, and alcohol consumption. Often referred to as a 'silent killer', high cholesterol doesn't present noticeable symptoms, and patients usually only discover they have it after a blood test.

Almost half of UK adults have cholesterol levels exceeding the national guidelines (greater than 5mmol/L), reports the British Heart Foundation, reports Surrey Live. Cardiologist Dr Elizabeth Klodas has shared her top three food recommendations for reducing cholesterol levels, all of which are rich in fibre.

She explained: "As a cardiologist, I always tell patients that lowering their LDL [low-density lipoprotein] 'bad' cholesterol can help prevent cardiovascular disease. Many foods have soluble fibre, which binds cholesterol in the digestive system and drags them out of the body before they get into circulation."

She revealed, putting oats at the top of her must-have list for slashing cholesterol, saying: "I always stock my kitchen with oats, and typically have half a cup per day. Not only are they high in fibre, they contain plenty of antioxidants, including those that help improve blood vessel function and lower blood pressure."

The expert also sings the praises of chickpeas for their fibre content, stating: "They're packed with potassium and magnesium, both important for blood pressure control," and adding, "One cup has almost 15 grams of protein, 12 grams of fibre, and one-fourth of your daily iron requirement." For nibblers, almonds are the go-to as they boast a wealth of fibre, protein, and vitamin E. Echoing the British Heart Foundation's advice, she warns: "If you have high cholesterol, it's most important to eat less saturated fat."

Highlighting the culprits, she notes: "Foods that are high in saturated fats are things like fatty and processed meat, pies and pastry, butter, cream, and coconut oil." To combat high cholesterol, simple dietary swaps are key, with the BHF recommending: "The best way to eat a better diet is to swap your saturated fats with foods that are high in unsaturated fat."

A smart switch would be moving from butter, laden with saturated fat, to healthier vegetable oil spreads such as sunflower or rapeseed oil. Other healthier swaps include opting for leaner mince, choosing fish, turkey or skinless chicken over red or processed meats, and going for plant-based alternatives like lentils, soya or Quorn instead of red meat.