Take heart

Natural ways to support healthy cholesterol levels

Cholesterol is often viewed in a negative light, but in reality, it is a crucial substance that our bodies need for cell structure and hormone production. However, not all cholesterol is the same. As Olive Curran, director and nutritional therapist of PPC in Galway explains: “High-density lipoprotein (HDL) cholesterol is the ‘good’ type that helps remove excess cholesterol from the bloodstream. Low-density lipoprotein (LDL) cholesterol is the ‘bad’ type that can build up in arteries, leading to heart disease.” Keeping these cholesterol levels balanced is key to maintaining good heart health.

“Total cholesterol should be less than 5,” says Dr Angie Brown, consultant cardiologist and medical director of the Irish Heart Foundation. “LDL (the bad cholesterol) should be less than 3mmol/l and ideally be less than 2.6. But in those with other risk factors, the LDL should be lower. If the person has had a heart attack or is high risk then the LDL target is less than 1.4mmol/l. Triglycerides should be less than 2mmol/L. The good cholesterol, the HDL, should be more than 1mmol/l.”

Fortunately, there are many natural ways to maintain healthy cholesterol levels, including adopting a heart-healthy diet, using certain natural supplements, and making beneficial lifestyle changes.”

A heart-healthy diet
One of the most effective ways to support healthy cholesterol levels is through diet. “I’d recommend the heart-healthy mediterranean diet,” says Olive Curran, “which is high in fruits, vegetables, whole grains, and olive oil, proven to help lower cholesterol. Include oily fish, nuts, seeds, and legumes for their heart-healthy fats. Limit red meat, processed meats, and saturated fats found in butter and full-fat dairy products. Avoid foods high in trans fats such as fried foods and processed snacks to promote heart health.”

“The Mediterranean diet is considered heart-healthy due to several key factors,” adds Aisling Brennan, a registered nutritional therapist based at Open Sesame Healthfoods in Gort. Co Galway, and founder of VitaClinic (www.vitaclinic.ie) “The diet has a high ratio of monounsaturated (MUPA) to saturated fats (SFA), primarily due to the consumption of olive oil. This has been linked to a lower risk of cardiovascular disease and reduced overall mortality. It is also rich in antioxidants from plant-based foods and beverages, which help prevent oxidative damage, a key factor in heart disease.

High consumption of fibre from fresh fruits and vegetables contributes to the prevention of coronary heart disease and colon cancer. Soluble fibre plays a vital role in lowering LDL (‘bad’) cholesterol by forming a gel-like substance in the stomach. This gel binds to cholesterol in the digestive system, preventing its absorption into the bloodstream and aiding its elimination from the body. Incorporating foods high in soluble fibre into your daily diet such as porridge, baked beans, lentils, chickpeas, berries, and carrots and sweet potatoes can significantly improve heart health.”

Heart health superheroes
Certain nutrients and compounds have been found to help reduce cholesterol naturally. Olive Curran explains: “Alongside following a heart-healthy diet, you should include plant sterols, which work by blocking the absorption of cholesterol in the small intestine and contribute to a significant decrease in LDL ‘bad’ cholesterol. Another nutrient that may be useful is red yeast rice extract, rich in monacolin-K, which inhibits HMG-CoA reductase, an enzyme responsible for cholesterol production, helping lower cholesterol levels.”

Omega-3 fatty acids also play a crucial role in heart health. “Did you know that omega-3 fatty acids are like superheroes for your heart health?” says Olive Curran. “These amazing nutrients, found in foods like fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts, can lower your risk of heart disease by reducing inflammation, lowering blood pressure, and improving cholesterol levels. Surprisingly, an IPSOS/MRBI survey found that 89% of Irish people are not consuming sufficient oily fish in their diet, so they often need to supplement with a high-quality omega-3 fish oil.”

A dynamic duo
“Cinnamon has been shown to improve metabolic biomarkers including cholesterol,” says nutrition advisor at ethical vitamin brand Viridian Nutrition, James Pugh. “Cinnamon supplementation can improve cholesterol regulation. Research suggests that cinnamon can help to increase HDL and decrease LDL and total cholesterol (TC). Policosanol is a mixture of naturally-occurring alcohols which are purified from rice bran. As with cinnamon, it decreases TC and LDL, along with increasing HDL. This is done by inhibiting cholesterol synthesis in the liver and increasing LDL processing. Both cinnamon and policosanol have been shown to be used safely alongside statins, which are a type of prescribed medication commonly used in those with elevated cholesterol levels.”

Key lifestyle changes
In addition to a healthy diet and supplements, it’s important to make time for regular exercise in order to keep your heart healthy. Physical activity can help to lower blood pressure and cholesterol levels, whilst helping you to maintain a healthy weight, all of which can help to reduce your risk of heart disease and stroke. The Irish Heart Foundation recommends that adults are active at a moderate intensity, for at least 30 minutes a day, five days a week. Activities like walking, swimming, cycling and jogging are all ideal moderate intensity activities. In addition, the Foundation recommends that muscle strengthening activity should be included two to three days a week.

Other lifestyle changes that will help to support your heart health include giving up smoking, cutting down on your alcohol intake and aiming to maintain a healthy weight.

A word on statins
“A person would be prescribed a statin if their cholesterol level is very high or if the cholesterol is elevated and there are other factors that increase the risk of developing cardiovascular disease,” says Dr Angie Brown. “This is to try and prevent heart attacks. A statin would also be prescribed for people who have had a heart attack or stroke to try and reduce the risk of another event. In many people, cholesterol levels are also genetically determined. Some people with familial hypercholesterolaemia have very high cholesterol levels and need to go on a statin as diet alone won’t be sufficient. In many others, cholesterol levels are also genetically determined. Cholesterol levels also rise after the menopause so it’s important to have a blood test to measure levels and then discuss the findings with a healthcare professional who will assess your cardiac risk and give advice on the best course of action.”

Aisling Brennan adds: “Statins effectively lower cholesterol but may cause muscle pain and weakness, known as statin-associated muscle symptoms (SAMS). Coenzyme Q10 (CoQ10) is a naturally-occurring antioxidant that plays a crucial role in energy production within muscle cells. Some studies suggest that statin therapy can reduce CoQ10 levels, potentially contributing to SAMS. Research on CoQ10 supplementation to alleviate these symptoms has yielded mixed results. A 2018 meta-analysis indicated that CoQ10 supplementation might reduce muscle pain and weakness associated with statin use. Conversely, other studies have found no significant benefit of CoQ10 supplementation in relieving SAMS.”

By embracing a heart-healthy lifestyle, filled with nourishing foods, smart supplements and regular exercise, you’re not just caring for your heart, you’re investing in a longer, stronger and more vibrant life.