Foods to lower your cholesterol | Dr Sarah Berry

More than half of us have high cholesterol — and new research suggests that having even slightly raised levels in our 30s could significantly increase our chances of developing heart disease.

Medication is a common fix, but it comes with side effects. So, today we’re looking at how much changing our diets can help.

In this short (ish) episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can we lower our cholesterol by changing our diets?




Studies referenced in the episode:


This podcast was produced by Fascinate Productions.

[PotBellyPygmy]

After 6 months on the Zoe personalized nutritional program, my cholesterol has dropped from 249 to 209. My LDL has gone from 162 to 126. My blood glucose went from 105 to 89 and my liver enzymes went from 43 to 23. I've also been able to quit my blood pressure medication all together. The 35 lb weight loss is almost beside the point. These people and their program really are making a difference in my life.

[aprilgabutina]

Finally, an honest, scientific-based, true facts, health talk about cholesterol from REAL EXPERTS with NO SELF SERVING INTEREST but just to HELP people improve their health. This is my 3rd episode to watch in this channel. I am a Nutritionist-Dietitian, I enjoy your talks. Continue to spread the true facts. You are helping a lot of people.

[carolwestwood]

I find it sad that all comments only seem to be answered by other viewers. I know that the team are busy. I would like to see some comments and questions answered by the team. I am wondering whether they read the comments at all. This learning process needs to be two way. Questions that we have are best answered by the team. Or am I being too pedantic?

[peterz]

My experience is in line with the advice in this video. When I stopped routinely eating bread and pasta and bagels and beer, and at same time went on a mostly complex carb plant based diet my triglycerides dropped from just over 200 to about 80 mg/dL. HDL went from mid 30s to upper 40s low 50s. Total chol from over 200 to about 150. Happend quick, within 2 weeks. Did this 10 years ago at 58 and have held steady since then. Wasn't much on red meat before but eat none now and no dairy, but do eat a little fish. Plenty of nuts and olives and a little EVOO. BP also went down as well, On no meds. I have tested many times and can attest that blood lipids can change very fast after dietary changes. I primarily use ApoB now though, in combo with TG as main lipd tests. ApoB is a better marker than LDL-C, and is a cheap reliable test. Occasional HbA1c and Insulin to make sure they are low. If you've never tested Lipoprotein A, aka Lp(a), then do it - about 15% of people are genetically predisposed to elevated Lp(a) which needs special attention as it is associated with higher risk.

[suehildreth]

The problem with the personalised test run by Zoe for the individual is that it is so expensive. The people that need to be reached, the people who feed their families the high carb diet because it is the only food they can afford, will not be able to afford £400 per person!!

[arnoldfrackenmeyer]

I have no desire to lower my cholesterol. I need it for good health and longevity.

[daveuk]

Normally I love Zoe video updates but this one I found confusing and unhelpful tbh. Your guidance on cholesterol and food is far too general to be useful and actually contradicted guidance given by Tim in the past. For example is full fat cheese good or bad - previously you have said it's good because it is fermented? What about full fat Kefir and yogurt? Margarine instead of butter? Seriously? In the past Tim has said red meat is actually ok - now we hear it's bad again. Also, many experts are warning that statins are not so good and potentially causing other problems. Also, some medics are starting to question whether higher cholesterol is really such a problem and that the body may be raising cholesterol in order to counteract inflammation and other issues elsewhere. So which is it? I think you need to update your guidance on cholesterol to be much more in line with your other messaging and the latest science, not just the old received wisdom that's been pushed for decades by companies with a vested interest in selling statins. This is an important subject for so many of us! Thanks.

[navi-jcvb]

Interesting video, but I was expecting a list of foods to lower the cholesterol 🤔

[Amazinglight]

Great advise! Since introducing good fats I’ve lowered mine! Low carb is fantastic for great health and weight loss along with rainbow vegetables nuts and seeds and moderate exercise :) stay away from low fat! One year on and perfect blood results x you are spot on x thank you great channel x lulu

[bouncingbeebles]

Biologist here. I think we need some understanding about what cholesterol actually is.

It is produced by the body, since it is needed during cell construction. Why we would ever use something like a statin to block the body's ability to produce this crucial product is beyond me. Cholesterol isn't dangerous. It's necessary for the body to grow and maintain itself. If you eat foods containing cholesterol, your body actually recognises this and lowers its own production until the dietary cholesterol has been used up.

Since cholesterol isn't water soluble, it has to be transported around the bloodstream inside of a protein called LDL. LDL is created in the liver, and travels around the body depositing its content cholesterol (and other fat-soluble contents) as required. When it has completed a cycle and returned to the liver, it is reabsorbed by the liver and any unused cholesterol is sent to be excreted from the body.

To be reabsorbed by the liver, it must connect to the liver via a protein called ApoB. If an LDL particle has a damaged ApoB protein, it will not be recognised by the liver and not be reabsorbed. It will then just sit around in the bloodstream.

ApoB typically becomes damaged through glycation. This is when glucose begins a series of reactions that can cause damage to surrounding tissues. High blood-sugar and high blood pressure both increase the rate of glycation. Over time, glycated LDL builds up in the bloodstream, causing those abnormally high serum-cholesterol counts.

Glycated LDL is slightly smaller and denser than healthy LDL, increasing the chance that it sieves through the wall of the blood vessels, piling up into an atherosclerotic plaque.

There is nothing to indicate that consuming saturated fats or dietary cholesterol will contribute towards atherosclerosis, and everything to indicate that blood-sugar control is essential in managing risk of atherosclerosis.

So why are we so concerned about how much cholesterol or saturated fat we consume when the body self-regulates its own cholesterol levels? We know that abnormal amounts of LDL are due to glycation or other forms of damage to the LDL, and not to do with the cholesterol we consume.

[CosmicSeeker]

I feel that this is and most "dietary" health advice is a 'one size fits all'. As we are individuals no diet can work the same. I think its time to look at our Grand Parents and Great Grand parents generation and If they lived healthy and well to a good age -then think about what they were eating and what activities were they doing. The Blue Zone research was extremely eye opening

[adamglasser-ts]

Sarah Berry's advice at 11' 04" ( to replace butter with spreads) directly contradicts Tim Spector ( Food for Life p 324 - p328 Butter Alternatives: "... I have thrown away my processed spreads and returned to adding butter or extra olive oil to my bread". But perhaps Tim doesn't have high cholesterol? Please could we have some definitive advice

[wildlifegardener-tracey]

I use greek yoghurt and kefir both full of saturated fats so are these to be avoided along with the bit of butter for my sourdough? I thought vegetable spreads were not healthy for us. Confused Tim Spector advocates these fats.

[amandagloverart]

Conflicting information ? Tell me about it- from your own people: "No study has successfully shown that changing to a low total OR SATURATED FAT (emphasis mine) diet can reduce heart disease or mortality, and large trials like the PREDIMED study using high fat nuts and olive oil have shown the opposite effects, though mainly via total fat." -Tim Spector

[Amy-tlxe]

I have heard other doctors say it is ApoB that is a far better indicator than LDL for determining high cholesterol risk. Could you talk about that sometime?

[nicksc]

Your presentations and the format is really helpful and informative - thanks very much. One thing I'd really appreciate in addition is a list of the references given (I have some hearing impairment). My chloresterol levels look good but my GP practice recommends starting statins. I think this must be because of my age (mid-70's & a BMI of 25.7 - however this takes no account of exercise, build or body composition. I take a lot of exercise, both aerobic (cycling) and strength building. I follow Tim Spector and Zoe's guidance on diet and healthy eating. I don't want to take statins unless it really would reduce the risk of developing heart disease.

[vatsmith]

Could we have a proper discussion on low fat versus full fat foods. All we hear about is low fat with added sugars or whatnot, but what about those with just the fat removed like low fat dairy.

[kathynewkirk]

I have an issue with her recommendation of vegetable oils as they are highly processed....

[rosemarylincoln]

You mentioned ratio but didn’t say what we should be aiming for?

[imhassane]

I’m a pretty good example of this. I eat around 300-400 g of carbs daily, 100-150g of fats (walnuts, almonds, canola oil and flax seeds), 150-220g of protein (only plants). My cholesterol dropped from 173 to 130, ldl went from 113 to 80 and triglycerides went from 65 to 48.