A medical expert has revealed that three key elements of your Christmas dinner could do more than just satisfy your taste buds – they might actually help to reduce cholesterol levels. Many of us eagerly anticipate a festive roast today, with millions across the UK enjoying a traditional meal complete with all the trimmings.
Despite being typically seen as an indulgent, calorie-rich feast, it does come with some unexpected health benefits. Doctor Avinash Hari Narayanan, clinical lead at London Medical Laboratory, shared some insights that may surprise you.
He stated: “This Christmas, it’s time to reassess cholesterol levels and welcome back some previously frowned-on foods to our menu.” Dr Avinash explained that these foods could decrease low density lipoprotein, also known as ‘bad’ cholesterol, while increasing ‘good cholesterol’.
“Low-density lipoprotein (LDL) transports cholesterol to your arteries,” he elaborated, according to the Mirror. “It can lead to a build-up of plaque, resulting in poor blood flow. In general, the higher your LDL cholesterol levels, the higher your risk for coronary heart disease.
“On the other hand, high-density lipoprotein (HDL) cholesterol can be called ‘good; cholesterol. Think of HDL as a vacuum cleaner for cholesterol. When HDL is at healthy levels in your blood, it removes extra cholesterol and plaque build-up in your arteries and then sends it to your liver.
“Your liver then expels it from your body. This helps reduce your risk of heart disease, heart attack and stroke. It can lead to a build-up of plaque, resulting in poor blood flow. In general, the higher your LDL cholesterol levels, the higher your risk for coronary heart disease.
“On the other hand, high-density lipoprotein (HDL) cholesterol can be called ‘good’ cholesterol. Think of HDL as a vacuum cleaner for cholesterol. When HDL is at healthy levels in your blood, it removes extra cholesterol and plaque build-up in your arteries and then sends it to your liver.
“Your liver then expels it from your body. This helps reduce your risk of heart disease, heart attack and stroke.”
Turkey
The expert went on to explain that turkey, a traditional centrepiece, is beneficial for heart health. He said: “There are plenty of foods popular during the festive season that can help lower your LDL levels, which improves your HDL to LDL ratio. The great news is that this includes turkey, that perennial Christmas favourite, along with several other festive foods such as chicken breast and salmon.
“That’s because research shows that fatty fish, chicken breast and turkey are good natural sources of niacin. Niacin is also known as vitamin B3. It can help lower cholesterol and other fats in your blood. Niacin helps raise HDL good cholesterol, lowers LDL cholesterol and also lowers another type of fat in your body called triglycerides.”
Vegetables
When it comes to the veggie accompaniments, no Christmas dinner is complete without them, and they’re not just there for show. “A 2016 study published in the journal Nutrients showed that an antioxidant-rich diet raised good cholesterol HDL levels in relation to triglycerides,” Dr Avinash said.
“Antioxidants can also help you stay healthy by preventing cell damage in the body. High antioxidant foods include beets, purple cabbage, kale and spinach. But what about that Christmas staple, Brussels sprouts?
“Brussels sprouts rank high in antioxidants, just after kale and spinach. Just a half-cup of cooked Brussels sprouts will give you almost half of your daily recommended amount of vitamin C.”
Roast potatoes
While the traditional method of roasting your Christmas potatoes might not be the healthiest, there are alternatives. “The good news is that the spud has zero fat and cholesterol and it is low in sodium.
“It’s also rich in antioxidants and vitamins that help our body function properly. Admittedly, roasting isn’t the healthiest way to prepare potatoes, especially if you are using lard or goose fat.
“Using unsaturated cooking oils such as olive oil is more heart-healthy. So, too, are low-fat sunflower cooking sprays and rapeseed oil. Rapeseed oil is particularly high in sterols.
“Sterols and stanols are plant chemicals that are absorbed into the bloodstream. They actually stop some cholesterol from being absorbed, lowering the levels in your blood.”
He also suggested berries as a dessert option rich in antioxidants for Christmas, and red wine as your alcohol of choice due to its effect on blood vessels.
However, he cautioned: “Obviously, there’s a catch! The key word when talking about the consumption of food and wine over the holidays is ‘moderation’.
“Every benefit we’ve mentioned is counteracted by too much LDL or alcohol. If people are concerned about their cholesterol levels as we approach Christmas, it’s best to get them checked.”