How To Lower Cholesterol: Simple Lifestyle Changes To Try Today To Reduce Your Cholesterol Levels

In this article, we’ll look at some simple lifestyle changes you can make to help lower your cholesterol levels and reduce your risk of serious health conditions such as heart disease and stroke. We’ll cover the dangers of high cholesterol, including how it can affect your health, and provide practical tips on making healthier choices that may improve your cholesterol levels. We’ll also discuss medical treatments that might help if lifestyle changes aren’t enough and explain when it’s important to speak to your doctor if you’re concerned about your cholesterol.

Key Takeaways

Here are the five biggest takeaways from this article about lowering cholesterol levels:

• Regular exercise, eating healthier fats, reducing saturated and trans fats, increasing fibre intake and cutting back on salt and sugar can all help reduce cholesterol levels and improve heart health.

• Smoking and chronic stress can negatively affect cholesterol levels and increase the risk of heart disease.

• Getting enough sleep (7–9 hours per night) and reducing alcohol intake can help maintain healthy cholesterol levels.

• If lifestyle adjustments don’t lower cholesterol levels, medications like statins and cholesterol absorption inhibitors may be recommended.

• It’s important to speak to your doctor if you have risk factors for high cholesterol, such as being overweight or having a family history of heart disease.

What are the dangers of high cholesterol?

High cholesterol is a condition where there is too much cholesterol (a fatty substance) in your blood. While cholesterol is essential for building cell membranes and producing hormones, having high levels of low-density lipoprotein (LDL), known as "bad" cholesterol, can be harmful. Excess LDL cholesterol can cause fatty deposits to build up in your arteries, making them narrower and less flexible. This can increase your risk of serious health problems, including heart disease, heart attacks and strokes [1].

Simple ways to lower your cholesterol:

Below are some simple lifestyle changes that you can make to help lower your cholesterol levels:

Exercise more

One of the easiest ways to lower your cholesterol is to get more exercise. Aim to do at least 150 minutes (2.5 hours) of physical activity each week. You don’t need to join a gym or go on long runs; just focus on moving more in your daily routine. Good activities to introduce to your routine that increase your heart rate include:

• Brisk walking

• Swimming

• Cycling

You could also take the stairs instead of the lift, go for a faster-paced walk, or do short bursts of exercise like star jumps throughout the day. Yoga and pilates are also great for building strength and flexibility while keeping active.

Finding an activity you enjoy makes it much easier to stick to regular exercise. Not only can staying active help lower your cholesterol, but it can also boost your mood, increase your energy levels and improve your sleep [2].

Making better dietary choices

Making healthier dietary choices is a key step towards lowering your cholesterol levels. Small, sustainable changes to your diet can make a big difference to your cholesterol levels and overall health.

Podcast: BBC Radio 4 Sliced Bread - Cholesterol Lowering Products

BBC Radio 4’s Sliced Bread investigated whether fortified drinks and spreads could really help lower cholesterol. With nearly half of UK adults affected, listener Cathy wanted to know if these products worked or if lifestyle changes like diet and exercise were more effective. Host Greg Foot, alongside experts, explored the science behind cholesterol-lowering ingredients, compared their effectiveness to statins and revealed whether supermarket own brands were as good as big-name products.

Eat more healthy fats (avocados, nuts, seeds, olive oil and fatty fish, etc.)

Including healthy fats in your diet can help improve your cholesterol levels. Foods such as avocados, nuts, seeds and olive oil are rich in unsaturated fats, which can help raise your good cholesterol (HDL) and lower bad cholesterol (LDL). 

Reduce consumption of saturated and trans fats (red meat, butter, cheese and full-fat dairy)

Saturated and trans fats can increase your LDL cholesterol levels, raising your risk of heart disease. These fats are commonly found in red meat, butter, cheese and full-fat dairy products. Processed foods and baked goods may also contain trans fats. Choose leaner cuts of meat and low-fat dairy products, and try using vegetable-based spreads instead of butter.

Get more fibre in your diet (fruits, vegetables, whole grains, beans and lentils)

Eating more fibre can help lower your LDL cholesterol by reducing its absorption into your bloodstream. Foods high in soluble fibre, such as fruits, vegetables, whole grains, beans and lentils, are particularly good. Including these foods in your meals not only supports your heart health but also helps maintain healthy digestion.

Eat more fatty fish

Fatty fish, such as salmon, mackerel, sardines and trout, are high in omega-3 fatty acids, which can help reduce the risk of heart disease. Aim to include oily fish in your diet at least twice a week as part of a balanced, heart-healthy meal plan.

Consume less salt

Eating too much salt can raise your blood pressure, increasing the risk of heart disease and stroke. Try to reduce your salt intake by choosing low-salt or no-added-salt products and flavouring your food with herbs and spices instead [3]. Trying to be mindful of hidden salts in processed foods can also make a big difference.

Eat more lean proteins (poultry without skin, fish and plant-based proteins)

Choosing lean proteins over fatty meats can help reduce your saturated fat intake and lower your cholesterol levels. Poultry without the skin, fish and plant-based proteins like beans, tofu and lentils are great options. These choices can support a balanced diet while keeping your heart healthy.

Avoid sugar and processed foods (sugary drinks, processed foods and refined carbohydrates)

Sugary drinks, processed foods and refined carbohydrates can contribute to weight gain and increase triglyceride levels, which may negatively affect cholesterol. Limiting foods like cakes, biscuits, fizzy drinks, and white bread can help maintain healthier cholesterol levels. Focus on whole, minimally processed foods to support your overall well-being.

Quit smoking

Smoking is a major risk factor for heart disease as it can lower your good cholesterol levels and raise your bad cholesterol. It also damages blood vessels, making it easier for plaque to build up in your arteries. Quitting smoking can improve your cholesterol levels, help protect your heart and improve your overall health.

Manage your stress levels

Chronic stress can contribute to high cholesterol and increase your risk of heart disease. When you're stressed, your body produces hormones that can raise your cholesterol levels. Finding healthy ways to manage stress, such as practising relaxation techniques, mindfulness, yoga, or exercise, can help reduce its negative impact on your health and support healthy cholesterol levels.

Get enough sleep

Lack of sleep can negatively affect your cholesterol levels and increase your risk of developing heart disease. Aim for 7–9 hours of quality sleep each night to help your body maintain balanced cholesterol levels. Good sleep hygiene, such as creating a relaxing bedtime routine and limiting screen time before sleep, can improve both your sleep quality and overall health.

Drink less alcohol

Excessive alcohol consumption can raise your cholesterol levels and increase your risk of high blood pressure and heart disease. If you choose to drink alcohol, it’s important to do so in moderation. For most people, this means no more than 14 units of alcohol per week, spread across several days. Reducing alcohol intake can have a positive effect on your cholesterol levels and overall heart health.

How could medical treatments for high cholesterol help me?

If lifestyle changes alone aren’t enough to lower your cholesterol, your doctor may recommend medical treatments to help manage your levels. Statins are one of the most commonly prescribed medications for high cholesterol as they work by reducing the amount of cholesterol produced by your liver. Atorvastatin and simvastatin are two commonly used statins that can effectively lower your harmful cholesterol levels and reduce your risk of heart disease and stroke.

Another popular option is ezetimibe, which works by reducing the absorption of cholesterol from your diet. In some cases, your doctor may prescribe ezetimibe alongside a statin.

Medical treatments can be an important part of managing high cholesterol, especially if your levels remain high despite making lifestyle changes. Your doctor will be able to help you find the most suitable treatment based on your individual needs and medical history [4].

When should I consult my doctor if I'm worried about high cholesterol?

If you’re concerned about your cholesterol levels or have a family history of high cholesterol or heart disease, it’s important to speak to your doctor. You should also consider getting your cholesterol checked if you are overweight, have high blood pressure, or have diabetes.

Your doctor may also recommend a cholesterol test as part of a routine health check, especially if you’re over 40. If your cholesterol levels are high, they can help you develop a plan to manage it through lifestyle changes and medications if necessary.

Final Thoughts

Managing your cholesterol levels is essential for reducing your risk of heart disease and stroke. Making simple lifestyle changes, such as eating a balanced diet, staying active, quitting smoking and managing stress, can have a positive impact on your cholesterol levels and overall health. Medications like statins or ezetimibe may also help, especially if lifestyle changes alone are not enough.

If you’re worried about your cholesterol or have risk factors like high blood pressure, being overweight, or a family history of heart disease, it’s important to speak to your doctor. They can assess your cholesterol levels and help you find the best approach to managing them. 

Sources

[1] https://www.ukmeds.co.uk/blog/high-cholesterol-symptoms

[2] High cholesterol - How to lower your cholesterol - NHS

[3] Therapeutic Lifestyle Changes (TLC) To Lower Cholesterol | NHLBI, NIH

[4] Buy High Cholesterol Treatments Online: Best price | UK Meds

Further Reading

How do I lower my cholesterol? Your 5 top questions answered - British Heart Foundation

How to lower cholesterol through diet - BBC Food

Alcohol - Heart UK