A nutritionist has issued shopping advice to anyone who has been told they have high cholesterol. Anita Wong, who is known as Nutrition Uncovered on social media, highlighted several foods that will benefit your heart by reducing the amount of the fatty substance in your blood. “Here are some things you can put into your basket the next time you go shopping,” she began in a TikTok video.

For those grappling with high cholesterol, nutritionist Anita Wong, popularly known as Nutrition Uncovered on social media, has shared valuable grocery shopping tips. In a TikTok video, she outlines several heart-healthy foods that can help lower cholesterol levels and improve overall heart health. “Next time you’re at the store, consider adding these items to your cart,” she suggests.

1. Nuts: Anita emphasizes the importance of incorporating nuts such as walnuts and pistachios into your diet. “These nuts are rich in healthy fats,” she notes, adding that walnuts are particularly beneficial due to their high Vitamin E content and excellent fiber source. “Fiber aids in eliminating waste products from your body, which in turn helps reduce cholesterol,” she explains. Anita also highlights that peanuts are not to be overlooked, as they are packed with protein and fiber, making them heart-friendly as well. “Nuts are a fantastic addition to your meals—whether sprinkled over breakfast cereal or tossed into salad wraps,” she recommends.

2. Dark Green Vegetables: Another recommendation from Anita is to include dark green vegetables such as spinach, kale, broccoli, and cauliflower in your diet. “These vegetables are rich in fiber, natural stanols, sterols, and phytonutrients—plant chemicals that assist in cholesterol reduction,” she explains. These greens, whether they grow above or beneath the soil, are a powerhouse of nutrients that promote heart health.

3. Sweet Potato: Lastly, Anita suggests adding sweet potatoes to your diet. She describes them as a source of “whole carbs,” meaning they provide a healthy dose of both carbohydrates and fiber. “Fiber in sweet potatoes helps slow down sugar release and aids in the removal of cholesterol processed by the liver,” she elucidates. This makes sweet potatoes not just a delicious, but also a heart-healthy choice.

3. Sweet potato: Next on Anita’s list is sweet potato – something she said boasts “whole carbs”, meaning there is fibre as well as carbohydrates in abundance. “The fibre will slow down the release of the sugars and it will also help move any cholesterol that is moved into your digestive system from the liver out of the body,” she explained.

4. Omega-3: Fish is also high on Anita’s list of priorities – namely mackerel, which is not only much cheaper than salmon, but posseses more omega-3s per 100g.

5. Chicken: “Chicken is a great source of protein and it’s something you should be eating a lot of,” Anita continued. However, she warned against consuming thighs and legs, owing to their excess fat.

“Stick to the breast, which has less fat,” she said. Anita elaborated: “If you buy the whole chicken, try to eat the breast and cut as much of the fat off as possible.”

6. Dairy: For those who can tolerate dairy, Anita suggests snapping up Kefir yoghurts, which she says are full of healthy bacteria. “It’ll help optimise your gut and help move the cholesterol through,” she said.

Anita closed: “You can also go for the cholesterol-lowering drinks – these have actually got stanols added to them to help them with your journey in reducing cholesterol.”

The NHS supports Anita’s advice, meanwhile, advising online: “To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat. “You can still have foods that contain a healthier type of fat called unsaturated fat. Check labels on food to see what type of fat it has in it.”

It added a list of foods would should eat more of, and those you should cut down on.

Try to eat more:

• oily fish, like mackerel and salmon
• olive oil, rapeseed oil, and spreads made from these oils
• brown rice, wholegrain bread, and wholewheat pasta
• nuts and seeds
• fruits and vegetables

Try to eat less:

• meat pies, sausages, and fatty meat
• butter, lard, and ghee
• cream and hard cheese, like cheddar
• cakes and biscuits
• food that contains coconut oil or palm oil