7 easy ways to lower your cholesterol levels (some may surprise you)
We all know that high cholesterol is not a good thing – it increases your risk of developing serious health problems – yet with nearly 40% of people in the UK with high cholesterol levels, knowing exactly how to lower it can be, well, confusing.
Luckily, there are easy lifestyle changes you can make to help lower it (without the help of prescription medications).
Here, then, is everything you need to know about the different types of cholesterol, what causes high cholesterol, and how you can naturally lower cholesterol through diet.
If you have high cholesterol, it's important to get your cholesterol levels checked regularly and keep your doctor informed of any lifestyle changes you make. Statins and other medications can also help to lower your cholesterol.
What is cholesterol?
Cholesterol is a type of lipid – or fat – that circulates in our blood, explains dietitian Dr Carrie Ruxton from the Fruit Juice Science Centre.
‘We could not function without it but, like for many things, if we have too much or the wrong type, it can have a negative effect on our long-term health,’ she says.
‘Most of the cholesterol in our bodies is made by our livers. Cholesterol is used to make cell walls, hormones and bile – which is important for digesting fats from our diet. Your doctor can check your cholesterol level by doing a fasting blood test.’
Why is cholesterol considered bad?
LDL cholesterol (low-density lipoprotein) is considered bad for us. While other types of cholesterol – HDL cholesterol (high-density lipoprotein) – is good for us.
Why? Well, in the 1970s, scientists noticed that people with higher levels of cholesterol in their blood had a greater risk of heart disease, says Dr Ruxton.
‘This was further refined to discover that particular types of cholesterol, specifically ‘low-density lipoprotein’ (LDL) cholesterol, were more harmful as they encouraged blockages to form in people’s arteries. This can lead to a heart attack.
‘Other types of cholesterol, specifically ‘high-density lipoprotein’ (HDL) cholesterol, are considered to be beneficial as they transport cholesterol away from cells back to the liver for recycling. Nowadays, doctors measure total cholesterol, as well LDL and HDL, to provide an overall picture of the balance of cholesterol in your blood.’
What causes high cholesterol?
Eating foods high in saturated fat
Not being active enough
Smoking
Having too much body fat, especially around your middle
How can diet affect cholesterol?
‘Two-thirds of our cholesterol production is from our liver and governed by our genes,’ explains Dr Ruxton. ‘That leaves around a third that can be influenced by the diet.’
It was previously thought that foods high in cholesterol – including prawns and eggs –were bad (because they contain cholesterol) but this was found to be untrue.
Research has since shown that most of the cholesterol in our body is made by our liver — it doesn't come from the cholesterol we eat.
‘Dietary cholesterol has little impact on our blood cholesterol,’ says Dr Ruxton. ‘Instead, the culprit is high fat intakes, particularly from animal fats including butter, cream and fatty meats.
‘In contrast, high-fibre diets help to lower cholesterol because some fibres trap cholesterol in the gut, removing it from the body. Fruits and vegetables are also helpful because they are rich in plant bioactive compounds such as polyphenols.’
Easy ways to lower cholesterol
1. Swap out unhealthy snacks and limit saturated fat Intake
Cutting down on foods high in saturated fat can have a huge impact on lowering LDL cholesterol. So ditch the biscuits, cakes and processed foods and try to keep your daily caloric intake of saturated fats under 7%.
2. Instead, opt for healthy fats
Dr Ruxton suggests adding sources of ‘good fats’ (unsaturated) – like vegetable oils (olive, rapeseed and sunflower oil), nuts, seeds, avocado and oily fish. ‘Studies show that a daily handful of almonds significantly lowers cholesterol,’ she adds.
3. Increase daily fibre intake
As mentioned by Dr Ruxton, high-fibre foods have been found to lower cholesteral levels. We should all be aiming for 30g of fibre a day – think: fruits, vegetables, whole grains, nuts, seeds and beans.
4. Start the day with a glass of pure orange juice
Natural polyphenols in citrus fruits, such as hesperidin, have been found to lower cholesterol in clinical studies, says Dr Ruxton. ‘Orange juice is also rich in potassium, a mineral which helps to lower blood pressure – and high blood pressure is another risk factor for cardiovascular disease.’
5. Eat more oats
Oats contain a special fibre called beta-glucan, which is proven to lower cholesterol, says Dr Ruxton. ‘Try incorporating oat bread, oat cakes, and porridge oats into your diet.’
6. Quit smoking
Smoking has been linked to low HDL levels, as well as various other health conditions like heart failure, heart disease, and diabetes. According to a 2023 meta-analysis on the effects of smoking, quitting smoking can lead to significant reductions in cholesterol levels.
7. Ditch the alcohol
A 2023 study from The Journal of Clinical Hypertension, showed that excessive alcohol intake can increase your chance of developing hyperlipidemia (very high LDL and total cholesterol levels) as well as hypertension (high blood pressure) and diabetes.
The bottom line
In order to maintain healthy cholesterol levels (and to reduce your risk of heart disease), it’s best to increase your intake of heart-healthy fruits, vegetables, oats, beans, nuts, and seeds. If you're concerned about your cholesterol levels, talk to your doctor.
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