How to lower cholesterol by adding two foods to your diet

High cholesterol is often called the 'silent killer' as it often has no obvious symptoms.

It can increase the risk of heart attacks and strokes if not managed effectively.

Other health issues that can occur as a result of elevated cholesterol levels include hypertension and diabetes, which in turn heighten the risk of cardiovascular diseases.

High cholesterol is usually only identified through a blood test, and can be controlled using statin drugs, which block an enzyme (HMG-CoA reductase) in the liver, which is vital for cholesterol production.

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The medication helps to reduce the quantity of 'bad' cholesterol (LDL) in the blood and potentially stabilises plaque in arteries, SurreyLive reports.

However cardiologists at the British Heart Foundation (BHF) have highlighted two of the most effective natural alternatives.

Although no single food or dietary alteration can match the effectiveness of statin medications - or should replace them - they can help lower levels.

The first is oats, which are packed with a soluble fibre called beta-glucan, which is instrumental in their ability to reduce cholesterol levels.

Beta-glucan turns into a gel-like substance within the digestive system, effectively trapping bile acids that are rich in cholesterol and preventing them from entering the bloodstream.

According to research, adding beta-glucans to a well-rounded diet may result in a modest decrease in cholesterol levels.

The recommended daily intake of oat beta-glucan, as advised by the Food and Drug Administration (FDA), is 3g to help lower LDL cholesterol levels.

Oats are a fantastic source of fibre, which not only reduces cholesterol levels but also promotes heart health and overall well-being.

All oats are rich in beta-glucan, making them an excellent choice for lowering cholesterol.

The BHF also recommends adding plant sterols and stanols to diets, which is included in some margarines, milks, and yoghurts.

Plant sterols and stanols are structurally similar to cholesterol, which allows them to compete for absorption in the intestines, thereby helping to lower the amount of cholesterol that enters the bloodstream.

Phytosterols are also naturally present in small amounts in a variety of plant-based foods such as fruits, vegetables, vegetable oils, nuts, and grains.

The Association of UK Dietitians has said: "Along with a healthy diet, eating foods that provide you with around 2g of plant stanols and sterols every day has been shown to reduce blood cholesterol levels."