High cholesterol, or hyperlipidaemia, is a condition characterised by high levels of lipids, including cholesterol and triglycerides, in the blood. The condition increases the risk of developing cardiovascular diseases, especially atherosclerosis. Atherosclerosis is a disease with potentially severe consequences, as it might result in fatal blood clots.
The high levels of lipids in the blood can be caused by several factors. Some people have a family history of high cholesterol causing levels to be too high, but most of the time the cause is eating too many fatty foods. The condition is frequently seen in people who are obese, have diabetes, have a low metabolic rate or kidney disease, but often, there are no notable symptoms. Therefore, there is a risk that you don’t even discover that you have high cholesterol before you have a blood clot.
General dietary recommendations
Generally, people with high cholesterol should change their dietary habits. Especially the amount of saturated fat should be reduced. Foods that contain high amounts of saturated fat, and thus should be avoided, include:
- Red meat
- Processed meat
- Margarine
- Dairy products
In addition, snacks like sweets and crisps should be avoided if you have high cholesterol.
Instead of eating the foods mentioned above, your diet should consist of vegetables, fruits and whole grain products, as these help lower the cholesterol levels and keep you full for longer. You should also quit smoking and exercise often.
But what if I feel like having a snack?
Several studies have shown that nuts such as peanuts, almonds, pecans, walnuts etc. can help lower cholesterol levels. Don’t be fooled by the fact that nuts contain a lot of fat, because the majority of this fat is unsaturated, and thus the healthy kind of fat.
When the cholesterol levels in the blood are too high, it is mainly the amount of LDL that should be reduced, as this contributes to a hardening of the arteries. LDL is a particle in the blood which transports fat, mainly cholesterol. American studies have shown that 100 grams of almonds per day can reduce the levels of cholesterol by 8-9 %, but in fact there was a 12-14 % reduction of LDL. Another study showed that 84 grams of walnuts per day reduced cholesterol levels by 12 %, whereas there was a 16 % reduction of LDL.
Furthermore, several studies have shown that dark chocolate is beneficial for people with high cholesterol, as it is able to reduce the concentration of LDL by 5-15 %. Dark chocolate has other cardiovascular benefits as well, as it strengthens blood vessels and increases insulin sensitivity. Studies have also observed lowered blood pressure in those who eat dark chocolate every day.
So if you are craving snacks, but still wish to do something good for your health, grab a handful of nuts or a small piece of dark chocolate. But as they say: “Don’t go nuts”” – you can’t be sure to achieve the same positive effects if go overboard. The positive effects can be achieved by eating 100 grams of almonds or 84 grams of walnuts each day.
