How did you successfully lower your cholesterol?

[bookworm1982]

Sorry I know this isn't exactly chatty but thought I would reach more people. My cholesterol is a bit high and I wondered if anyone had any tips on how to lower it? I've obviously googled this but I just wanted some actual advice from those that have lowered it successfully. Thank you!

Those on blood pressure meds have to avoid grapefruit too.

ive Found my fitness pal useful. I can swap things about and see how it changes total cholesterol. DH just been diagnosed.

Check out the book How not to Die it has a whole chapter on this.

They also have a lot of info on the Nutrition Facts website all science based.

Brazil nuts have an amazing positive impact on cholesterol and you only need a few a month.

Dietary cholesterol doesn’t increase your cholesterol. Saturated fats do.

I started on Atorvostatin, but that doesn't seem to have done much at all. I have now modified my diet some more, and also now use Proactive spread instead of regular margarine. Have my next bloods on the 12th, so will see if that has made any difference...

I only worry about eating to lower my cholesterol for the two months before annual blood test on my thyroid activity - i.e. to keep my GP happy and convince him that I don't need to be prescribed statins. So during those two months I significantly increase my fish intake, particularly oily fish like mackeral; and I drink pomegranite juice. It's working so far 😂

I take statins. Mine wasn't high, 5.2 which is UK average, but I am high risk for stroke/heart attack and statins can cut this risk by half so my GP put me on them as a preventative measure. The statins have brought me down to 3.4 and that's with a bloody awful diet and lifestyle if I do say so myself!

Some people cannot lower their cholesterol through diet or lifestyle if it is genetic. It's just one of those things.

I am on Atorvostatin and as previously mine has gone from 5.2 to 3.4. But I believe the longer you are on statins, the better the result.

Drink a small helping of pomegranate juice every day. And /or Benecol.

Exercise daily

Try to avoid all the crap food.

I eat a Brazil nut every breakfast. Asda cholesterol drinks and stay away from crap. Eat plenty of veggie dishes. Light soya milk. Rarely drink alcohol anyway. I really cut down on meat now twice a week only.

My LDL and triglycerides improved over the year such that my q risk is now 6.7 per cent. The doctor said I did not need statins.

I get side effects enough with the 2 meds I already take so was not prepared to risk a 3rd medicine wherever possible.

I have also recently embarked upon the zoe plant foods diet. 30 plant foods a week. For general health.

Plant sterols ie like in benecol products and you guessed it- eating lots of plants/ vegetables. Especially green leafy ones.

Fish oils/omega 3s

Evidence shows oestrogen- so being on the pill or HRT. Oestrogen naturally protects women from high cholesterol and so cardiovascular disease hence why those who have heart attacks are mostly men or post menopausal women.

Keeping a healthy weight

Exercise

Managing stress well- prolonged high cortisol produced in stress can cause high cholesterol

If you have familial /genetic high cholesterol it is often very high and will probably require statins.

Statins are considered on a number of factors that increase cardiovascular disease risk-it’s not a decision based solely upon your cholesterol figure-unless it’s sky high

My cholesterol was over 8, and I had a lipid referral at the hospital. There’s very little I could do - I was already generally plant-based, non drinker, fit and very slim. I went on statins.

GrowAndGreen - which vegan Omega 3 do you use?

My BiL tried a banana a day and it worked. Apparently they lower cholesterol by removing it from your digestive system, preventing it from moving into your bloodstream and clogging your arteries

High protein moderate carb diet. And weight lifting and increased steps. I take a med that raises it, I reversed it.

Hi all, just jumping onto this thread as my cholesterol was also high (6.5) although my ratio of good to bad cholesterol is apparently positive and my Q Risk is low. However, the changes I've put in place are:

Cut right down on dairy and only skimmed milk when I have it (e.g. in my coffee)

Porridge made with oat milk and raspberries every day.

Generally trying to increase fibre so the above mentioned raspberries plus an apple and a pear every day (all good for fibre)

Wholemeal everything (bread, pasta, swapping to brown rice etc.)

Increasing my intake of oats, pulses and vegetables.

Swapping butter for Flora ProActiv spread and having a daily benecol drink

Taking Omega 3 and a garlic supplement every day.

Increasing intake of soya (more tofu)

Really watching my saturated fat intake so less cheese, fatty meat, chocolate, crisps etc. If I really want crisps I have nuts or popcorn instead.

Cooking with cold-pressed avocado oil, rapeseed oil or extra virgin olive oil instead of butter

Two brazil nuts a week (you have to be careful not to eat too many due to the selenium content but they have been shown to have a potentially good impact on lowering bad cholesterol.)

Losing weight and upping exercise

I am going to get my cholesterol tested next year so it is too early to tell but my brother really lowered his cholesterol (from 7 to 4) by cutting out crisps and cheese, swapping everything to wholemeal, eating more fruit and veg and swapping to soya milk. He also uses the benecol spread instead of butter.

@JenniferAllisonPhillipaSue your GP only wants to give you the best evidence based treatment. You'd be better off getting a true reading and discussing the benefits and risks of statins.

Re the poster who said there is no evidence in women, I do not believe that is true.
https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2015/january/statins-and-women#:~:text=The%20researchers%20found%20that%20overall,similar%20in%20women%20and%20men.

I'm hoping to revive this thread again for support. I have high BP, and am just into the diabetic range. I've been put on BP medication but feel terrible on it. I really don't want to add statins and diabetes medication into the mix. Im feeling really upset about all this and the doctor does nothing but push drugs at me without any explanation. I really need advice and help.

Oats lower cholesterol apparently, grapefruit shouldn't be taken if you are taking thyroxine, BP medication or statins. I hadn't heard about bananas or brazil nuts so that is interesting.

I am on the fence about the best way to lose weight. I walk about three or four times a week for an hour and a half. Weight watchers seem to have a lot of carbs in their recipes which makes me worry. I keep trying my fitness pal and giving up after a few days. I just need to know what to do. My diet is very healthy to be honest but I do need to lose weight. Exercise is also tricky as swimming makes a back issue worse and I end up having months of chiropractic treatment every time I try to do it regularly.

I recently read this book:
https://amzn.eu/d/fmYgghp

The Great Cholesterol Myth

I'm trying to use some tips from there which essentially amount to, lower your sugar, lower your carbs.

Increase vegetables and fibre.

Avoid UPF and processed vegetables oils. (So stick to olive oil, avocado oil, coconut oil)

There's a longggggg section about supplements, honestly I don't think one person could ever take all that's recommended in there, so I'm having CoQ10 and Omega 3 at the moment. I will review my cholesterol again in 6 months.

I am also exercising and loosing weight which all help. I enjoyed that book but much of it goes again nhs advice directly which is a bit frightening.

Thoughtsareswirling

Im at 6,7 (or I was 2 months ago). What I have done is following -
Daily benecol yoghurt drink
Benecol light butter
meditteranean diet.
initially I did no carbs for first 6 weeks as in white pots, bread, pasta but now im bored, so ive added in gluten free red lentil pasta, and some sourdough bread.

I am eating an insane amount of fruit and vegetables, feta, mozerrella, olive oil, low fat greek yoghurt.

Im finding it a really nice way to live actually and its 'fast food' iykwim, which suits me as Im a rubbish cook.

However, weirdly I have gone completely off meat and fish. It just makes me nauseas and this has never happened to me before. It may be unrelated (im 50 and maybe menopause?) or maybe the diet i dunno, but its like a complete aversion now. If i cook meat I just end up picking it out of dishes. So thats not great health wise I dont think.

I wont know for 4 mths if its doing the trick but feels good to have such a massive shift. Food bill has gone up massively though which is a bummer.

I was chosen for a full medical at work when I was 21, it was some medical data gathering trial and had high cholesterol then. I’m almost 60 and still have high cholesterol of course these days they chuck statins about freely. I said unless I’m going to die I do not want them, my calculated risk of heart attack with all factors was still ok. I have always been slim and eaten quite well. It’s hereditary for me as My Mother had it, she lived till 93. I have inherited a lot of health issues from both sides.

@Thoughtsareswirling simplistically, what are the habits that are making you overweight? My danger foods are sweets and cakes, my meals are pretty much ok, so if my weight is creeping up I know it’s because I’ve developed a mince pie habit and need to knock it on the head. Identify the problem (portion size? Reward eating/comfort eating?) and work on that.

Not being overweight may help all your health issues (bp, t2diabetes, cholesterol), I’d keep it simple and do whatever healthy way of losing weight works for you.

My husband was diagnosed with fatty liver and his cholesterol was 8.4 it was the kick up the bum we both needed and we dramatically changed our lifestyle cut right back on carbs, use olive oil for cooking, increased vegetable intake, eat a very Mediterranean diet with plenty of fish, increased exercise he also started taking plant sterol tablets and omega 3,6,9 tablets. 10 weeks later his cholesterol is 5.1 and he is a little over a stone lighter……..
His cholesterol will be re checked in 6 months with his liver tests but we are hopeful it will keep coming down without statins.

Which plant sterol tablets please?