High cholesterol diet: The breakfast drink swap that could reduce risk of ‘silent killer’

High cholesterol: Nutritionist reveals top prevention tips

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High cholesterol impacts an esteemed 39.65 percent of UK adults, however, due to its lack of clear symptoms the condition is sometimes known as a “silent killer”. Though diet is not the only reason why some people develop high cholesterol, it can be a leading factor.

According to the NHS: “High cholesterol is when you have too much of a fatty substance called cholesterol in your blood.

“It’s mainly caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. It can also run in families.

“You can lower your cholesterol by eating healthily and getting more exercise. Some people also need to take medicine.

“Too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke.”

Making some food swaps can be the key to reducing your risk of high cholesterol or lowering cholesterol levels.

One such swap can be made for a popular breakfasted drink.

Whether you have milk in your tea or coffee, over a bowl of cereal or simply enjoy a glass of the calcium-packed liquid, certain types of milk can drive up cholesterol levels.

According to HealthLine: “Consuming whole-fat dairy products can have the unwanted health effect of increasing your LDL cholesterol levels.

“They are high in saturated fat and cholesterol.”

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They recommend reducing any whole milk you may consume with skimmed or low-fat milk options.

However, almond and soy milk are also hailed for being a healthier alternative to full-fat milk.

With approximately 80 calories and only two grams of fat per serving, plain, light soy milk is a good alternative for people looking to lower their cholesterol levels.

As it is plant-based, the milk has no cholesterol and is also good for vegans.

Almond milk is another great alternative, boasting no saturated fat.

For the healthiest option, people should opt for unsweetened almond milk.

Unsweetened almond milk contains between 30 and 40 calories per one-cup serving.

Much like soy milk, because it is plant-based it contains no cholesterol.

However, it is much lower in protein than cow’s milk and some other milk alternatives.

How else can you reduce your cholesterol?

Cholesterol levels are often managed through medication, but they can also be reduced naturally by making some simple diet and lifestyle changes.

The NHS recommends cutting down on fatty food, especially food that is high in saturated fat.

It adds: “Aim to do at least 150 minutes (two and a half hours) of exercise a week.”

Smokers are encouraged to quit smoking and people should avoid drinking more than 14 units of alcohol per week.

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