Two foods slash cholesterol ‘similar to statins’, cardiologists say

Heart experts have pinpointed foods that could offer benefits comparable to statins, including the capacity to lower cholesterol levels. Cardiologists at the British Heart Foundation (BHF) have identified two of the most powerful natural options that research has shown can favourably affect cholesterol levels.

Numerous foods and supplements claim to help reduce cholesterol levels, a crucial factor in maintaining heart health. Elevated blood cholesterol can heighten the risk of heart disease and other circulatory complications. There are two types of cholesterol:

• Low-density lipoprotein: Also known as LDL or ‘bad’ cholesterol. It carries cholesterol from the liver to the rest of the body.
• High-density lipoprotein: Otherwise known as HDL or ‘good’ cholesterol. It transports cholesterol from your body back to your liver for breakdown.

Increased levels of LDL, commonly called ‘bad’ cholesterol, can lead to the formation of fatty deposits, called plaques, inside the walls of arteries. Over time, these plaques can harden and constrict the arteries, limiting blood flow.

This diminished blood circulation to vital organs, particularly the heart and brain, raises the likelihood of experiencing a heart attack, stroke, or peripheral artery disease. If a fragment of plaque detaches, it can travel through the bloodstream, potentially triggering a blood clot that obstructs an artery, which could result in a heart attack or stroke.

Raised cholesterol levels can contribute to other health problems. These include hypertension and diabetes, which consequently increase the risk of heart disease. Certain foods contain natural compounds that can reduce 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 crucial for cholesterol production. This helps reduce the amount of ‘bad’ cholesterol (LDL) in the blood and potentially stabilises arterial plaque. Some foods, such as oats and plant sterols, also aid the liver in removing more cholesterol from the blood to produce bile, reports the Mirror.

While specific foods can help reduce cholesterol, it’s vital to note that no single food or dietary change can rival the effectiveness of statin medications in lowering cholesterol. However, some foods can help lower cholesterol levels through lifestyle changes and may form part of a broader strategy for heart health.

Statins are highly effective cholesterol-lowering medications that should be taken as directed by a doctor. Alongside medication, a balanced diet, regular exercise, and maintaining a healthy weight are essential for managing cholesterol. It’s crucial to consult your GP before making significant dietary changes or considering alternative treatments.

1. Oats

Recent research from the University of Bonn found that consuming oats for two days substantially reduces cholesterol. Oats contain a soluble fibre called beta-glucan, which is central to their cholesterol-reducing properties. Upon consumption, beta-glucan forms a gel-like material in the digestive tract, effectively capturing bile acids, which are abundant in cholesterol, and blocking their absorption into the bloodstream.

As a result, the liver must draw more cholesterol from the blood to produce bile, thereby decreasing LDL cholesterol levels. Statins can similarly accomplish this. By inhibiting cholesterol synthesis in the liver, statins compel the liver to utilise more cholesterol already present in the blood for bile production. This mechanism helps lower LDL cholesterol levels in the blood.

Studies indicate that incorporating beta-glucans into a balanced diet may moderately decrease cholesterol levels. A comprehensive review of 58 controlled trials published in the British Journal of Nutrition found that middle-aged individuals experienced a 4.2% reduction in ‘bad’ cholesterol when they ate 3.5g of beta-glucan from oat products daily for three to twelve weeks, compared with those who excluded it from their diet.

The Food and Drug Administration (FDA) recommends a daily consumption of 3g of oat beta-glucan to help reduce LDL cholesterol levels. The BFH states: « 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 well-being. Whether you opt for rolled oats, steel-cut oats, or oat bran, each type is packed with beta-glucan, which helps decrease cholesterol.

Incorporating oats into your meals is simple. You could enjoy a warming bowl of porridge for breakfast, mix them into your favourite baked goods, or include them in soups and casseroles for additional nutrition.

2. Plant sterols and stanols

Certain margarines, milks, and yoghurts claim to reduce cholesterol levels. These products are enriched with plant sterols and stanols, also known as phytosterols, which have been scientifically proven to help lower cholesterol.

A comprehensive review of 124 studies published in the British Journal of Nutrition in 2014 found that consuming up to 3.3 grams of phytosterols daily can progressively reduce ‘bad’ low-density lipoprotein (LDL) cholesterol by 6% to 12% over approximately four weeks. Plant sterols and stanols share structural similarities with cholesterol, allowing them to compete for intestinal absorption and, consequently, reducing the amount of cholesterol entering the bloodstream. Small quantities of phytosterols can also be found in various plant-based foods such as fruits, vegetables, vegetable oils, nuts, and grains.

Nevertheless, the total typically amounts to less than 600mg per day, considerably lower than the effective 2g available from fortified dairy products. The Association of UK Dietitians states: « 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 BHF comments: « 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… Unsaturated fats in foods like vegetable oils, nuts, seeds, avocado and oily fish are healthy fats that can help maintain healthy blood cholesterol levels. »

While plant sterols and stanols have effects comparable to statins in supporting cholesterol reduction, they cannot substitute statin medication. They can be integrated into a healthy lifestyle alongside statins to further lower cholesterol levels. Statins, plant sterols and stanols are generally considered safe. Statins remain the most effective medicine for reducing LDL cholesterol and decreasing overall cardiovascular risk. Consuming a balanced diet, staying active, quitting smoking, and maintaining a healthy weight can all help lower your cholesterol.

To help reduce cholesterol levels, it’s often advised to choose fortified foods that provide an adequate dose of plant sterols or stanols, as daily intake from natural sources is typically insufficient. Before making any substantial dietary alterations or incorporating plant sterols and stanols for cholesterol management, it’s prudent to consult with a healthcare professional or a registered dietitian, particularly if you have pre-existing health conditions or are on medication.