Lower cholesterol by eating two foods that 'work similarly to statins'

High cholesterol often sneaks up without warning signs, earning it the nickname 'silent killer'. A blood test is typically the only way to detect this stealthy condition that heightens the threat of heart attack and stroke.

Some people may need medication, like statins, to keep levels under control. However, for others, they may be able to control it with a well-being-focused diet and lifestyle tweaks.

Top heart doctors say certain foods might mimic the effects of cholesterol-busting statins. Specialists at the British Heart Foundation (BHF) pinpoint a couple of standout natural picks proven by science, reports Surrey Live.

Many foods and supplements claim to lower cholesterol levels, which is crucial for keeping your heart healthy. Elevated blood cholesterol can raise the chances of heart disease and other circulation issues.

There are two main types of cholesterol: LDL (low-density lipoprotein), which is often called "bad" cholesterol, and HDL (high-density lipoprotein), usually known as "good" cholesterol. Both types are essential for various bodily functions; however, elevated levels of LDL can lead to heart disease, while HDL helps remove cholesterol from the body.

High levels of LDL, commonly called 'bad' cholesterol, can cause fatty deposits, known as plaques, to form in the artery walls. Over time, these plaques can harden and narrow the arteries, blocking blood flow.

This diminished blood supply to crucial organs, particularly the heart and brain, heightens the risk of suffering a heart attack, stroke, or peripheral artery disease. If a fragment of plaque detaches, it can journey through the bloodstream, potentially leading to a blood clot that obstructs an artery, which could trigger a heart attack or stroke.

High cholesterol levels can also contribute to other health complications. These might include hypertension and diabetes, which subsequently increase the risk of cardiovascular diseases.

Certain foods are packed with natural compounds that can lower cholesterol levels in a manner akin to statin drugs. These beneficial foods are abundant in soluble fibre, plant sterols and stanols, and omega-3 fatty acids.

Statins work by inhibiting an enzyme (HMG-CoA reductase) in the liver, which is essential for cholesterol production. This helps in decreasing the amount of 'bad' cholesterol (LDL) in the blood and may stabilise plaque in arteries.

Some foods, such as oats and plant sterols, also aid the liver in extracting more cholesterol from the blood to produce bile.

Your GP will assist in selecting the appropriate statin for you, taking into account your medical history and cholesterol level. The various types of statins that your doctor may recommend include:

• atorvastatin (Lipitor)
• fluvastatin (Lescol)
• pravastatin (Lipostat)
• rosuvastatin (Crestor)
• simvastatin (Zocor)

While certain foods can help the body lower cholesterol, it's vital to understand that no single food or dietary change can rival the efficacy of statin medications in reducing cholesterol. Nevertheless, some foods can aid in lowering cholesterol levels through lifestyle adjustments and may be part of a broader heart health strategy.

Statins are powerful drugs that effectively reduce cholesterol levels and should be taken as prescribed by a doctor. Alongside medication, maintaining a balanced diet, regular exercise, and a healthy weight are crucial in managing cholesterol. It's essential to consult your GP before making significant dietary alterations or contemplating alternative therapies.

Oats are loaded with a soluble fibre known as beta-glucan, which plays a key role in their ability to lower cholesterol levels. When ingested, beta-glucan transforms into a gel-like substance in the digestive system, effectively capturing bile acids rich in cholesterol and preventing them from entering the bloodstream.

As a result, the liver must extract more cholesterol from the bloodstream to produce bile, thereby lowering LDL cholesterol levels. Statins can also facilitate this process. By inhibiting cholesterol production in the liver, statins prompt the liver to utilise more of the existing blood cholesterol for bile production, which aids in reducing LDL cholesterol levels in the blood.

Research indicates that incorporating beta-glucans into a balanced diet could lead to a slight reduction in cholesterol levels. A comprehensive review of 58 controlled trials, published in the British Journal of Nutrition, discovered that middle-aged individuals who consumed 3.5g of beta-glucan from oat products daily over three to twelve weeks saw a 4.2% decrease in 'bad' cholesterol, compared to those who didn't include it in their diet.

The Food and Drug Administration (FDA) recommends a daily intake of 3g of oat beta-glucan to help lower LDL cholesterol levels. According to the BFH, "a 40g serving of porridge oats contains 2g of beta-glucan, while a 250ml glass of oat milk contains 1g of beta-glucans. However, there is no research linking oats to a lower risk of heart attack or stroke."

Oats are a fantastic source of fibre, which not only helps reduce cholesterol levels but also supports heart health and overall wellness. All varieties of oats, including rolled oats, steel-cut oats, and oat bran, are abundant in beta-glucan, making them an excellent choice for cholesterol reduction.

Adding oats to your daily diet couldn't be simpler. Kick-off your mornings with some warming oatmeal, mix them into your cherished baked treats, or sprinkle some into soups and casseroles for an extra nutritional punch.

Certain spreads, dairy milks, and yoghurts come with the promise of cholesterol-cutting powers, all thanks to an infusion of plant sterols and stanols – compounds scientifically recognised for their cholesterol-busting benefits. A comprehensive review consolidating 124 studies, which found its way to the pages of the British Journal of Nutrition in 2014, concluded that a daily uptake of up to 3.3 grams of these phytosterols could systematically slash 'bad' low-density lipoprotein (LDL) cholesterol by a marked 6% to 12% after about four weeks.

Because plant sterols and stanols share a structural kinship with cholesterol, they vie for absorption in the digestive tract, ultimately lessening the amount of cholesterol that seeps into the bloodstream. Naturally occurring phytosterols can also be found in small quantities in a range of plant-based foods, such as fruits, vegetables, vegetable oils, nuts, and seeds.

However, it's important to note that the intake from natural sources generally doesn't exceed 600mg per day – a figure dwarfed by the impactful 2g obtained from sterol and stanol-enriched products. The Association of UK Dietitians has weighed in: "Along with a healthy diet, eating foods that provide you with around 2g of plant stanols and sterols every day has been shown to reduce blood cholesterol levels."

The British Heart Foundation (BHF) cautions: "While plant sterols and stanols may lower your cholesterol, there have been no clinical trials that show they lower the risk of heart attack and stroke. In contrast, statins have been shown to reduce both your cholesterol levels and your risk of having a heart attack and stroke."

Although plant sterols and stanols might be effective in cutting cholesterol figures, they shouldn't be viewed as a substitute for statin therapy. They can, however, provide additional benefits alongside a wholesome lifestyle and prescribed statins in further bringing down cholesterol numbers.

Both statins and these plant compounds are widely accepted as safe options, with statins leading the charge as the prime treatment for reducing bad LDL cholesterol and subsequently slashing cardiovascular dangers.

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Opting for foods fortified with an adequate measure of plant sterols or stanols is often essential to ensure efficient cholesterol management, given that natural daily intake usually falls short. Before embarking on any substantial diet overhaul or counting on plant sterols and stanols to tackle cholesterol concerns, it's wise to engage with a healthcare provider or consult a registered dietitian, particularly if pre-existing health conditions or medications are part of the picture.

Statins are one of the most effective ways to lower cholesterol levels. While lifestyle changes can help reduce cholesterol, they may not work for everyone. For example, people with conditions like familial hypercholesterolaemia (FH) might still have high cholesterol despite making these changes.

Usually, you'll need to make lifestyle changes alongside taking statins. These changes can be small, gradual shifts that help you form healthier habits. Lifestyle modifications include: reducing alcohol intake, becoming more active, managing your weight, and avoiding smoking or using tobacco products.

Engaging in regular physical activity, such as brisk walking, swimming, or cycling, for at least 150 minutes per week can raise HDL cholesterol and lower LDL cholesterol. Certain supplements, like red yeast rice extract or niacin, could help lower cholesterol levels; however, it's crucial to consult a doctor before starting any new supplements.