Heart experts have shared a seven-day meal plan specifically crafted to tackle high cholesterol. And it could spare you the need for statins.
Statins, a prescription-only medication, work to bring down cholesterol levels whilst reducing the likelihood of developing cardiovascular disease (CVD) and suffering a stroke. Cholesterolis a fatty substance present in blood and cells, and while it's essential for our daily function, excessive amounts can heighten the risk of heart conditions.
Your bloodstream transports cholesterol via lipoproteins - particles made from fat and protein. The two primary varieties are low-density lipoprotein (LDL), commonly called 'bad' cholesterol, and high-density lipoprotein (HDL), often called 'good' cholesterol, explains Surrey Live.
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When cholesterol levels are high, plaque builds up in the arteries. This buildup is called atherosclerosis, and it can lead to heart problems, including blood clots, angina, coronary artery disease and restricted blood flow.
If your risk level is relatively low, statins probably won't be necessary unless your LDL level exceeds 190 mg/dL (4.92 mmol/L). However, if your risk is elevated, for example, if you've previously suffered a heart attack, a statin might prove beneficial regardless of your cholesterol readings.
The NHS says: "If you have a high chance of getting CVD, you may be advised to take a medicine called statins. Statins lower cholesterol levels in the blood and reduce the risk of CVD.
"There are also lifestyle changes you can make to help prevent getting CVD or stop it getting worse if you already have it."
Seven-day meal plan to help lower cholesterol
Maintaining a healthy heart involves regularly choosing heart-friendly foods and focusing on the overall quality of your diet. Experts at the Heart Foundationhave shared a seven-day cholesterol-lowering meal plan with meal ideas and inspiration for breakfast, lunch, and dinner that you can adapt to your needs and preferences.
BREAKFAST
LUNCH
DINNER
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
| Chia and oat pudding | Tuna pasta salad | Chicken and broccoli stir-fry |
Basic bircher muesli topped with nuts or seeds | Wholemeal pita with salad or cooked vegetables, hummus, and a choice of cooked lean meat, canned tuna or four-bean mix | Falafel tray bake |
| Porridge topped with plain yoghurt, seasonal fruit, nuts and seeds | Spiced pumpkin, lentil and tofu salad | Blackened fish tacos |
| Wholegrain toast with avocado, tomato and sesame seeds | Chickpea fattoush salad | Poke bowl |
| Natural muesli with plain yoghurt, seasonal fruit and sunflower seeds | Sardines and spinach on toast | Winter vegetable and barley soup |
| Homemade baked beans | Tofu salad with miso dressing | Chilli mince and beans served in lettuce cups, wholemeal wraps or on top of brown rice |
| Cooked mushrooms, spinach and tomatoes on wholegrain toast | Quick toastie quesadillas with avocado salsa | Chicken and chickpea curry |
You can adjust this meal plan to suit your needs. If you don’t like certain foods or follow a special diet, feel free to swap ingredients for ones that work better for you, the experts suggest.
When it comes to snacks, it suggests that you should choose fruit, plain yoghurt, veggie sticks (carrot, capsicum, cucumber) with hummus and plain nuts and seeds.
It adds: "This meal plan is a guide only, and following your own hunger and fullness cues is important. If you don’t usually have snacks during the day or eat a lighter meal at night, it’s best to keep doing this."
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