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She said: \u201cThere is no cholesterol in plant foods \u2013 so, it follows that a vegan diet is cholesterol-free.\u201d<\/p>\n
What\u2019s more, between nuts, seeds, fruits and vegetables, a plant-based diet doesn\u2019t lack a variety either.<\/p>\n
2. Oats for breakfast<\/h3>\n
Packed with soluble fibre, oats can help reduce your levels of \u201cbad\u201d cholesterol by regulating the absorption of the waxy substance from your bloodstream.\u00a0<\/p>\n
\u201cA 50 gram-sized serving provides nearly five grams of fibre and this can be boosted by adding dried fruit, nuts, a banana or berries and soya milk,\u201d Dr Butler said.<\/p>\n
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3. Choose wholegrain<\/h3>\n
From brown rice to quinoa and wholemeal bread to wholewheat pasta, wholegrains can also lower cholesterol because of the fibre they contain.\u00a0<\/p>\n
\u201cSimply swap refined white bread, rice and pasta for healthier wholegrain varieties,\u201d the expert said.<\/p>\n
4. Avoid trans fats and limit saturated fats<\/h3>\n
Hidden in the likes of butter, sausages, coconut oil, biscuits and other ultra-processed foods, saturated and trans fats drive cholesterol production in the body.\u00a0<\/p>\n
\u201cYou can still have the occasional cake or a few biscuits but try to limit your intake of these unhealthy types of fat,\u201d Dr Butler said.<\/p>\n
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Don’t miss… <\/strong> Rich in protein and other nutrients, pulses, such as peas, beans, lentils and chickpeas are another \u201cwonder\u201d food for lowering cholesterol.\u00a0<\/p>\n Similarly to oats and wholegrains, their fibre content can help keep your levels in check.<\/p>\n Fruit and vegetables are naturally very low in fat and brimming with cholesterol-lowering fibre, vitamins, minerals and antioxidants which can all contribute to good heart health.\u00a0<\/p>\n The expert added: \u201cSo, make sure you get at least five a day \u2013 the more the better!\u201d<\/p>\n Backed by plenty of research, the small crunchy foods can help reduce cholesterol, blood pressure and blood sugar, as well as improve the balance of fats in your blood.\u00a0<\/p>\n Butler therefore recommended aiming for a small handful of mixed nuts, including Brazil nuts, almond, cashews, walnuts and pistachios per day.<\/p>\n Packed with fibre, unsaturated fats and a range of vitamins and minerals, just 25 grams of soya protein a day can reduce your cholesterol.<\/p>\n \u201cYou can get that from 100 grams of tofu, a 200-millilitre glass of soya milk and one soya yoghurt,\u201d Dr Butler said.<\/p>\n She recommended combining all of these dietary tweaks with regular exercise. \u201cAnd your heart will thank you,\u201d Dr Butler added.<\/p>\n
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Three small dietary shifts that could slash high cholesterol levels[DIET TIPS] <\/strong><\/p>\n![](\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/11\/590x\/secondary\/high-cholesterol-diet-foods-lower-levels-health-soya-nuts-plant-based-foods-expert-advice-4950417.jpg?r=1694185320445\")
<\/p>\n5. Get your finger on the pulse<\/h3>\n
6. Make sure you get your five a day (at least!)<\/h3>\n
7. Go nuts for nuts<\/h3>\n
8. Love the soya<\/h3>\n