Cardiologists say two foods slash cholesterol ‘similar to statins’
For people who struggle to tolerate cholesterol-lowering statins, certain foods may be useful alternatives
Heart experts have shared foods that could help offer similar effects to statins, such as being able to lower cholesterol levels. Cardiologists at the British Heart Foundation (BFH) have shared two of the most effective natural alternatives that research has shown to impact cholesterol positively.
Numerous foods and supplements claim to help reduce cholesterol levels, a crucial factor for maintaining heart health. Elevated blood cholesterol can heighten the risk of heart disease and other circulatory issues. There are two types of cholesterol:
- Low-density lipoprotein: Also called LDL or ‘bad’ cholesterol. It transports cholesterol from the liver to the rest of the body.
- High-density lipoprotein: Otherwise called HDL or ‘good’ cholesterol. It returns cholesterol from your body to your liver to be broken down.
Elevated levels of LDL, often referred to as ‘bad’ cholesterol, can lead to the formation of fatty deposits, known as plaques, within the walls of arteries. As time passes, these plaques can harden and constrict the arteries, impeding blood flow.
This diminished blood circulation to vital organs, particularly the heart and brain, heightens the likelihood of experiencing a heart attack, stroke, or peripheral artery disease. If a piece of plaque dislodges, it can travel through the bloodstream, potentially resulting in a blood clot that obstructs an artery, which may trigger a heart attack or stroke.
Additionally, high cholesterol levels can contribute to other health complications. These can include hypertension and diabetes, which further elevate the risk of cardiovascular diseases.
Some foods have natural compounds that can reduce cholesterol levels in a manner similar to statin drugs. These beneficial foods are high in soluble fiber, plant sterols and stanols, as well as omega-3 fatty acids.
Statins work by inhibiting an enzyme (HMG-CoA reductase) in the liver, which is crucial for cholesterol production. This helps cut the amount of ‘bad’ cholesterol (LDL) in the blood and potentially stabilises plaque in arteries. Some foods, including oats and plant sterols, also help the liver draw more cholesterol from the blood to produce bile.
While certain foods can help support the body in reducing cholesterol, it’s important to clarify that no single food or dietary change can replace the effectiveness of statin medications for slashing cholesterol. However, some foods can contribute to lowering cholesterol levels through lifestyle changes and may be part of a broader strategy for heart health.
Statins are powerful drugs that effectively reduce cholesterol levels and should be taken according to a physician’s instructions. In addition to medication, a nutritious diet, consistent physical activity, and keeping a healthy weight are crucial for managing cholesterol. Speaking with your GP before implementing major dietary changes or exploring alternative therapies is important.
1. Oats
Oats are rich in a soluble fibre known as beta-glucan, which plays a crucial role in their ability to lower cholesterol levels. Upon ingestion, beta-glucan transforms into a gel-like substance within the digestive system, effectively capturing bile acids that are high in cholesterol and stopping them from entering the bloodstream.
As a result, the liver must draw more cholesterol from the blood to produce bile, decreasing LDL cholesterol levels. Statins can also do this. By inhibiting cholesterol production in the liver, statins cause the liver to utilise more cholesterol already present in the blood for bile synthesis. This mechanism contributes to lowering LDL cholesterol levels in the blood.
Studies indicate that incorporating beta-glucans into a balanced diet may lead to a slight reduction in cholesterol levels. A comprehensive review of 58 controlled trials published in the British Journal of Nutrition revealed that middle-aged individuals experienced a 4.2% reduction in ‘bad’ cholesterol when they consumed 3.5g of beta-glucan from oat products daily over a period of three to twelve weeks, compared to those who did not include it in their diet.
The Food and Drug Administration (FDA) recommends a daily intake of 3g of oat beta-glucan to aid in reducing LDL cholesterol levels. The BFH says: “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 rich in fibre, which reduces cholesterol levels, promotes heart health, and enhances overall wellness. Whether you opt for rolled oats, steel-cut oats, or oat bran, each type is packed with beta-glucan, which aids in lowering cholesterol.
Integrating oats into your meals is simple. You could enjoy a warm bowl of oatmeal for breakfast, mix them into your favourite baked treats, or include them in soups and casseroles for added nutrition.
2. Plant sterols and stanols
Some margarine, milk, and yoghurts claim to reduce cholesterol levels. These products are enriched with plant sterols and stanols, also called phytosterols, which have been proven to help lower cholesterol.
A comprehensive review of 124 studies published in 2014 in the British Journal of Nutrition revealed that consuming up to 3.3 grams of phytosterols daily can gradually reduce ‘bad’ low-density lipoprotein (LDL) cholesterol by 6% to 12% over approximately four weeks.
Plant sterols and stanols share a structural resemblance to cholesterol, allowing them to compete for absorption in the intestines, which helps lower the cholesterol that enters the bloodstream. Small quantities of phytosterols can also be found in various plant-based foods such as fruits, vegetables, vegetable oils, nuts, and grains.
However, the total typically amounts to less than 600mg per day, significantly lower than the effective 2g available from fortified dairy products. The Association of UK Dietitians says: “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.”