Nutritionist Anita Wong has shared essential shopping tips for individuals with high cholesterol, highlighting foods that can aid in lowering cholesterol levels and promoting heart health. In a recent TikTok video, Wong, who operates under the name Nutrition Uncovered, outlined several dietary choices that can help manage cholesterol effectively.
High cholesterol is often linked to factors such as poor dietary habits, lack of exercise, obesity, smoking, and excessive alcohol consumption. The NHS stresses the importance of maintaining healthy cholesterol levels, as elevated cholesterol can lead to blockages in blood vessels, increasing the risk of heart disease and stroke.
Recommended Foods for Heart Health
Wong emphasized incorporating various nuts into the diet, particularly walnuts and pistachios. “These nuts are high in healthy fats,” she stated, noting that walnuts are also rich in Vitamin E and an excellent source of fiber. She explained that fiber helps eliminate waste from the body, aiding in cholesterol reduction.
Peanuts were also highlighted for their heart-boosting properties, as they are high in protein and fiber. Wong encouraged adding nuts to breakfast cereals or salads, making them a versatile addition to meals.
In addition to nuts, Wong recommended dark green vegetables such as spinach, kale, broccoli, and cauliflower. “These vegetables are high in fiber and contain natural stanols, sterols, and phytonutrients,” she said, which can help remove cholesterol from the body.
Another key food on Wong’s list is sweet potato. She described it as a source of “whole carbs,” which provide both fiber and carbohydrates. “The fiber slows down the release of sugars and helps move cholesterol out of the digestive system,” she explained.
Protein Sources and Dairy Alternatives
Wong highlighted fish, particularly mackerel, as another important dietary component. Mackerel is not only more affordable than salmon but also boasts higher levels of omega-3 fatty acids. Chicken was also recommended as a protein source, though Wong advised sticking to chicken breast to minimize fat intake.
For those who include dairy in their diet, Wong suggested opting for kefir yogurts, which are rich in beneficial bacteria that support gut health. “Kefir can help optimize your gut and facilitate cholesterol movement through the body,” she noted.
Wong concluded her recommendations by mentioning cholesterol-lowering drinks that contain added stanols, which can assist in managing cholesterol levels.
The NHS supports Wong’s guidance, advising individuals to reduce their intake of fatty foods, particularly those containing saturated fats. The organization suggests incorporating healthier unsaturated fats into the diet. Foods recommended by the NHS include oily fish like mackerel and salmon, olive oil, whole grains, nuts, and a variety of fruits and vegetables.
Conversely, individuals are encouraged to limit their consumption of processed meats, butter, cream, and products containing coconut or palm oil.
By following these dietary suggestions, individuals with high cholesterol can take proactive steps toward better heart health.
