ZOE Science & Nutrition

Recap: Diet changes that could reduce bad cholesterol | Dr Sarah Berry

Nov 12, 2024

09:52

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In this engaging discussion, Professor Sarah Berry, a leading expert in cardio-metabolic health, dives into how diet can dramatically influence cholesterol levels. She elaborates on the benefits of the Mediterranean diet, rich in fruits, vegetables, and healthy fats, as a sustainable choice for heart health. Misconceptions about dietary fats are debunked, emphasizing quality over quantity. Sarah also shares practical tips for making smart dietary swaps to promote better cholesterol management, urging listeners to rethink their eating habits for improved cardiovascular health.

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Quick takeaways

The portfolio diet, which includes soy protein, plant sterols, tree nuts, and soluble fiber, can reduce cholesterol levels significantly, similar to statin medications.

Understanding the differing impacts of dietary fats is crucial, as replacing saturated fats with healthy fats can lead to notable improvements in cholesterol levels.

Deep dives

The Portfolio Diet and Its Impact on Cholesterol

The portfolio diet is a structured dietary approach designed to lower cholesterol through specific food replacements. Key components of this diet include soy protein, plant sterols, tree nuts, and soluble fiber, all of which have demonstrated the ability to reduce cholesterol levels by up to 30%. This reduction in cholesterol is comparable to the effects achieved by statin medications, presenting a compelling alternative for those seeking dietary solutions. However, the portfolio diet can be challenging to maintain in the long term, which limits its practicality despite its effectiveness.

Intro

2min

Understanding the Mediterranean Diet and Its Impact on Cholesterol

2min

Understanding Dietary Fat's Role in Cholesterol Management

2min

Smart Dietary Swaps for Lowering Cholesterol

2min

Understanding Cholesterol: The Role of Saturated Fats

2min

Today we’re discussing how the food we eat can lower cholesterol.

It’s an important question, as high cholesterol can increase our chances of developing heart disease. Around half of adults have high cholesterol, and it gets more common as you age.

So, how can we break this trend?

Today’s guest, Professor Sarah Berry has led more than 30 human studies on cardio-metabolic health. It’s safe to say she knows a thing or two about heart health and cholesterol.

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📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - for a healthier microbiome in weeks

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