High cholesterol: Nutritionist reveals top prevention tips

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“Even making small changes to your eating habits can make a difference to your overall health,” experts at the Stroke Association noted. One such change could be reducing the amount of fat you consume. Eating foods that have been fried in butter or ghee “contains high amounts of fat”. Too much fat consumption can lead to weight gain; obesity is a risk factor for atherosclerosis and stroke risk.

Atherosclerosis described the process where “arteries become clogged with fatty substances called plaques”, the NHS elaborated.

“These plaques cause the arteries to harden and narrow, restricting the blood flow and oxygen supply to vital organs.”

Consequently, the risk of blood clots blocking the blood supply to the brain is increased.

Instead of cooking foods with butter or ghee, it is recommended by the Stroke Association to cook with vegetable, nut, and olive-based oils.

Sugary soft drinks, ready meals and fast food can also lead to weight gain over time.

Other foods to limit include: processed meats, full-fat cheese, as well as manufactured cakes and biscuits.

When it comes to cooking homemade foods and snacks, the healthiest cooking techniques are:

• Steaming
• Boiling
• Grilling.

Frying your food adds extra fat, so fried foods should be “enjoyed as occasional treats”, rather than a regular part of your diet.

Another key dietary consideration to reduce your risk of a stroke is to limit the amount of salt you eat.

Everybody should not eat more than 6g of salt daily, otherwise blood pressure will increase.

High blood pressure, known as hypertension when the reading is elevated consistently, can hike the likelihood of a stroke.

Be aware that added salt can be hidden in: ready meals, crisps, cake, biscuits, and processed meats.

What you eat can influence cholesterol levels; elevated levels can contribute to atherosclerosis.

As such, you can lower cholesterol levels by eating foods rich in fibre, such as:

• Wholegrain cereals
• Brown rice
• Wholewheat couscous.

Saturated fats, on the other hand, would raise cholesterol levels so if you are going to eat meat, it’s best to make sure it’s on the lean side.

Healthy meat alternatives include beans and lentils – especially in stews and curries.

Oily fish, such as mackerel, sardines or salmon are also considered healthy additions to your diet.

Rich in omega-3 fatty acids, the fish can help to prevent blood clots and may lower blood pressure.

As expected, a diet full of fruits and vegetables is recommended to help lower stroke risk.

“A dietitian can give you advice on healthy eating if you are unsure of what to eat, need to lose weight or have diabetes. Your GP can refer you to see one,” the charity stated.

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