Nutrition Doctor: 10 days to lower cholesterol | Dr. Sarah Berry

Good vs Bad Fats

Understanding the difference between good and bad fats is crucial for managing cholesterol levels. Sarah Berry emphasizes the importance of consuming polyunsaturated and monounsaturated fats, which are found in seed oils, nuts, and plant-based products, to lower LDL cholesterol. She also explains that not all saturated fats are equally harmful, with fermented dairy products like cheese and yogurt not raising cholesterol levels as much as other sources 1 2.

Fermented dairy, such as cheese and yogurt, actually doesn't have a cholesterol-raising effect.

--- Sarah Berry

Sarah advises caution with low-fat labels, as these products often contain unhealthy carbohydrates to compensate for the lack of fat 3.

   

Carbohydrates and Cholesterol

Carbohydrates play a significant role in cholesterol levels, with refined carbs being particularly detrimental. Sarah Berry explains that refined carbohydrates, like white bread and sugar, are quickly converted into triglycerides in the liver, which can increase LDL cholesterol 4. Conversely, whole grains and fiber-rich foods can help lower cholesterol levels 5.

If you increase your whole grain intake, you can reduce your cholesterol levels.

--- Sarah Berry

Sarah stresses the importance of not demonizing all carbohydrates, as whole grains and fibers are beneficial for heart health.

   

Fiber's Role

Fiber, particularly soluble fiber, has a profound impact on cholesterol absorption and heart health. Sarah Berry highlights that soluble fiber, found in oats and legumes, can significantly reduce cholesterol levels by altering how cholesterol is absorbed in the body 6. Insoluble fiber also plays a role by improving cholesterol levels through the gut microbiome.

Adding oats daily to our diet can increase beta glucan to the extent that it reduces cholesterol.

--- Sarah Berry

Sarah advises focusing on high-fiber, whole-grain foods and being wary of low-fat labels, which often indicate the presence of unhealthy refined carbohydrates 7.