Help your cholesterol with 5 simple kitchen staples with Stephen Eddey

It may be surprising to hear that not all cholesterol is bad for you. 

There are two types of cholesterol; Low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL). LDLis what is known as the ‘bad’ cholesterol, as it contributes to the development of atherosclerosis forming plaque that can clog arteries and make them less flexible or even vulnerable to rupture. Elevated levels of LDL are considered the main risk factor for cardiovascular issues and lowering such levels decreases the cardiovascular risk. In turn, HDL is known as ‘good’ because it helps remove LDL from the arteries and delivers it back to the liver, where it is broken down and passed from the body.

Whether you want to lower your cholesterol or just keep it in a healthy range, eating well can help. A host of ingredientscan help balance cholesterol and many of them may already be in your kitchen cupboard. 

Stephen Eddey, nutritionist, naturopath and Principal of Health Schools Australia, shares some common kitchen staples, and a novel new ingredient, that can help maintain healthy cholesterol.

Olive Oil

Butter contains about 50% saturated fats. Replacing butter with olive oil -  a common cooking ingredient - can help balance your cholesterol levels. Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which work to decrease LDL. Making the simple swap from butter to olive oil can reduce saturated fat intake by up to 10% according to the CSIRO. 

Nuts

If you're looking for a snack food that lowers cholesterol levels, research suggests you should get cracking! Nuts are rich in mono and polyunsaturated fatty acids, soluble fibre and plant sterols to keep blood vessels healthy. One study has shown that adding nuts to a Mediterranean-style diet lowers the risk of heart disease by 30%. Unsalted almonds, walnuts and cashews are good options. However, while nuts are heart healthy, they're also high in calories, so it’s best to stick to a handful (30g) per day.

Policosanol (Cuban Sugarcane Wax Alchohols)

Maintaining healthy cholesterol levels can be quite simple, but there’s no single magic bullet. 

Doctors recommend taking a multi-tiered approach that combines regular exercise with a varied and balanced diet overall. Cholesterol management can also be supported by complementary medicines such as Cuban Policosanol which is isolated and purified from a natural source: the Cuban sugar cane wax. It can help to reduce LDL and may help to increase HDL levels, thus improving the ratio of good/bad cholesterol. 

Oats

If you want to lower your cholesterol, the key may lie in a humble bowl of porridge. Oats contain high levels of beta-glucan, a type of soluble fibre that has been shown to lower both total and LDL cholesterol. Once digested the beta glucan forms a gel like substance that binds cholesterol in the intestines and prevents it from being absorbed into the bloodstream. A review of studies published found that peoplewith normal or high cholesterol who ate 3g beta-glucan a day reduced their total and LDL cholesterol levels by an average of 5% and 7% respectively. 

Beans

The key component in this heart-healthy food is the abundance of soluble fibre which forms a gel in water that helps bind acids and cholesterol in the intestinal tract, preventing their re-absorption into the body. Researchers at Arizona State University Polytechnic found that adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. 

From kidney beans to lentils and pinto beans to black-eyed peas — beans are a very versatile food to keep in the cupboard.

To find out more about cholesterol and its management please Visit

Dietary supplements should not replace a balanced diet. Please seek advice from your healthcare practitioner before considering the use of supplements. 

Do you have these staples in your kitchen?