High cholesterol is common in people of sub-Saharan African origin—early dietary action can save lives. Here are five affordable, easy-to-find foods you can add to your diet today:
1. Swap Saturated Fat for Unsaturated Fats
Replace butter, ghee, fatty meats, biscuits, cakes, and pastries with healthier alternatives like:
- Olive, rapeseed, or sunflower oil
- Avocados, nuts & seeds
- Oily fish (e.g. sardines, mackerel, salmon)
This simple swap can significantly reduce LDL (“bad”) cholesterol.
2. Oats & Barley (Beta-Glucan Power)
These grains contain soluble fibre—beta‑glucan—which forms a gel in your gut and blocks cholesterol absorption.
- Eat 40g oats (porridge/muesli) or a barley dish daily.
- Aim for 3g of beta‑glucan/day (~2–3 servings).
Studies show this lowers LDL cholesterol by 5–10% .
3. Beans, Lentils & Chickpeas
Rich in soluble fibre and plant protein, these are heart-healthy swaps for red or processed meats.
- Enjoy beans, peas, lentils, or chickpea dishes several times per week.
- Research reveals consuming 1 cup of chickpeas daily can cut total cholesterol by ~7% in 12 weeks.
4. Nuts & Seeds
Just a small handful (≈30g) daily provides unsaturated fats, plant sterols, fibre, vitamins, and minerals—all linked to lower cholesterol.
5. Fruit & Vegetables (5-a-Day)
Fresh, frozen, canned, or dried—all count!
- Packed with soluble & insoluble fibre that helps reduce cholesterol absorption.
- Aim for at least five portions daily.
✅ Bonus: Soya & Plant Sterols
Including soya foods (tofu, soy milk) and plant sterols (fortified spreads or milks) can cut LDL cholesterol by an additional 10–15%.
🩺 Combine Diet with Supportive Lifestyle
- Exercise: 150 min/week + strength training helps raise HDL and lower LDL.
- Smoking & alcohol: Avoid smoking; limit alcohol intake (≤14 units/week).
- Medication support: If you’re prescribed statins, these foods support their effectiveness—don’t stop them without medical advice .
🌍 Why This Matters for Naija in the UK
Type-2 diet patterns and genetic predisposition put Black Africans at higher risk. A diet rich in fibre, unsaturated fats, and plant sterols can prevent heart disease, stroke, and diabetes—major health concerns in UK Nigerian communities .
🛠 How to Start Today
- Swap butter for olive or rapeseed oil
- Have oats or barley porridge for breakfast
- Eat beans, lentils, chickpeas or soya 3+ times/week
- Snack on nuts/seeds instead of sweets
- Include fruit & vegetables in every meal
- Consider fortified spreads or soya milk with added plant sterols
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