For those with high cholesterol and other related heart conditions, it can be very hard to know exactly what to eat during the festive season without compromising on your health. I have high cholesterol in my family, my husband takes statins and I have recently been told mine is high and to look at dietary changes to bring it down.
With this in mind, Dr Earim Chaudry, Medical Director at men’s health platform Manual, has helped by compiling a list of the Christmas foods that will allow you to maintain healthy cholesterol without missing out.
1. Fish
This Christmas, why not ditch the usual turkey and have a salmon roast as the centrepiece of the table? Fish is packed with omega-3 fatty acids, and our bodies need these to maintain a healthy heart.
More specifically, the omega-3s help to lower blood pressure, decrease triglyceride levels (a fat in the blood) and reduce the rate of arterial plaque buildup.
2. Nuts
Nuts are loaded with vitamins, minerals and beneficial fats – all of which are key to maintaining good health. What’s more, they provide phytosterols, which are plant compounds that help lower cholesterol by blocking its absorption in your intestines.
With this in mind, nut roasts are the perfect alternative for those who want to strike a balance between indulging over the festive season and maintaining good heart health.
If you don’t want to completely change your usual main course, perhaps make a nut stuffing for your turkey. Walnuts are a great option for this, as they are packed with a variety of omega-3 fatty acids.
3. Olive and rapeseed oils
People tend to use butter as a key spread for adding flavour to their favourite festive dishes. However, the problem with butter is that it is very high in saturated fats and can therefore increase the body’s presence of bad low-density lipoproteins (LDL) which are linked to high cholesterol.
So, when it comes to cooking on the day, swap your butter for rapeseed or olive oil. These oils are high in unsaturated fats, which are key to maintaining good cholesterol.
You could also swap the butter for a spread that contains plant stanols. These are proven to lower cholesterol and maintain a healthy heart.
4. Plant-based alternatives to creams
Likewise, try to swap your usual dairy cream to a plant-based alternative, such as soya or oat.
These replacements are low in saturated fat and so is the perfect healthy match for your Christmas pudding.
It would also be a good idea to avoid creams that contain coconut or palm oil, as these contain high levels of saturated fat that will do no favours for your cholesterol.
5. Vegetables
When it comes to your Christmas dinner trimmings, those who want to maintain good cholesterol should not dismiss their vegetables.
As well as being rich in fibre and antioxidants, vegetables are packed with plant compounds that offer a range of health benefits, including protection against heart disease.
That said, it would certainly be a wise idea to go heavy on Brussel sprouts this year!
6. Fruit-based puddings
Fruit-based festive puddings are a great cholesterol-friendly alternative to the traditional yule log. A lot of fruit is rich in soluble fibre, and these help to decrease cholesterol levels.
One example of a soluble fibre found in fruits such as apples, grapes, citrus fruits and strawberries is called pectin, which is known to lower cholesterol by up to 10%.
Due to their antioxidant and anti-inflammatory properties, fruit is also known to help prevent heart disease and other chronic diseases.
Dr Earim Chaudry added: “While it’s great to make sure you’re consuming cholesterol friendly foods during the festive season, those who want to maintain good heart health also need to make the right lifestyle choices for themselves. For example, staying active during the festive period and going for a Christmas Day walk will help to remove excess cholesterol from the bloodstream.
“As well as this, moderating your alcohol intake over Christmas and perhaps switching to alcohol-friendly options will lower your cholesterol levels. A great substitute for alcohol is tea, which is packed with plant compounds, such as catechins and quercetin, that are beneficial to maintaining good heart health.”
Thank you Dr Chaudry for these great tips!
