How did you lower cholesterol naturally?

[gdlyig]

I am trying to avoid statins. Was on steroids for years and finally tapering. Hoping this will make a real difference.

Will lose a few kg to put me in the middle of the normal BMI range (losing the steroid puff). Peri, which doesn't help.

Exercise - frustratingly gently after severe illness.

Oats for two days in a row every few weeks - see the recent study.

Roast tomatoes - used to eat them raw, but apparently cooked is much better.

Kimchi,

I am vegetarian and don't eat many UPFs, so not many cholesterol heavy foods to ditch.

Any magic tricks?

What's wrong with filter coffee?

Mine is high but it’s the HDL that’s high. The LDL is normal to low. I’m not overweight, don’t smoke, no family history of heart issues, low blood pressure. So my overall risk is low and like a PP I don’t sweat the cholesterol results. I think the old message that “high cholesterol is bad” is too broad and you need to look at the type and other risk factors.

Statins have been found to slightly increase the risk of T2 diabetes and I already have a raised risk due to PCOS and gestational diabetes- so I won’t be touching those.

I did find increasing exercise reduced my cholesterol - but I had really massively upped my exercise in that time (I wasn’t working and had a lot of time) so not sure how feasible that is.

I lost loads of weight, eating healthily, exercising a lot, and yet my cholesterol also went up! Not so much the LDL, which is borderline, but the HDL. It looks bad on the total cholesterol test, but the ratio is fine, which is all the GP looks at. However I am also a bit concerned, because too high HDL can also be risky, and mine seems way beyond the upper limit women should be aiming for. But the GP doesn't look at that and can only go by what the Qrisk score is, which is naturally low because of the ratio. I'd like to try to reduce mine as well, but not sure what more to do. None of the advice is for lowering HDL, and while lowering LDL would still be good, it doesn't seem to be working.

Haven't tried Benecol yet, mostly because I didn't want to start something expensive that I'd have to keep doing forever! But maybe even just a couple of times a week would be enough. I do eat porridge and oatcakes, though I am generally trying to reduce carbs, so not tons.

I'm trying oat beta glucose. Its worked for other people I know, but my high cholesterol may be genetic. Worth a go.

Also.
Aldi do a version of the benecol. A lot cheaper and the ingredients are the exact same. Plant sterols etc. And i asked my doc if they were a match and he said yep.
I used benecol for a month and aldi for 2.

What is the Aldi version called?

Its the Brooklea brand. I think its literally just got Cholesterol lowering drink written on it.
Comes in a pack of 8. In the yoghurt section.
I asked my gp cos i thought sure no point in a false economy and she said they were just as good.
Mad really.

Yes absolutely. My GP recommended the same.

Yes, I think it's just age for some people.
When I was 40 I eat terribly, but had Ok cholesterol. In my late 40s I eat better, but have slightly high cholesterol.

Menopause and hormones have a big impact on cholesterol. I know it’s not for everyone but I’ve found both cholesterol and strangely thyroid function are both better on HRT.

Now it might not necessarily be cause and effect. Since being on HRT I sleep better - therefore I might be making better food choices as not knackered. etc. Diet was pretty good before though. It might give people more energy to exercise though I’ve always exercised lots and have an a active job.

Mine went down when my bmi got down to about 19. I was thin but not underweight and anything above that it goes up.

Filter coffee from coffee grounds can increase LDL which is what they call bad cholesterol so by reducing or eliminating from your diet is one step to improving your cholesterol reading,

then again, a cup of filter coffee from time to time isn't a big issue, it's all about balance.

Is this a supplement like a capsule, or a fibre that you have to add to food?

I didn't know about the filter coffee. I mostly drink coffee from beans, decaf in the afternoons but still from beans. I hope that's OK.

Maybe I'll try the Aldi version of benecol, if I can get there now and again. I don't think I want to take it every day, but maybe a few times a week is enough?

Sorry i missed the q.
I was drinking too much of it everyday.
I cut it out completely when i was on a mission to reduce cholesterol.
Now i have one on a saturday morning and its a lovely treat.
Instead of a bad habit to keep me artificially fuelled.

I lowered mine by eating more good fats, such as nut, seeds and fish. Your cholesterol reading combines both, so higher good cholesterol lowers total cholesterol levels.

That's interesting because the doctors don't advise to lose weight for it unless you're overweight. Maybe they should.

Thank you, going to look for the Aldi version of Benecol.

Hoping tapering steroids will have a big impact.

I heard that while losing weight cholesterol sometimes reads higher, but the long term situation is better.

Not anti meds at all, but I wonder if HRT is more appropriate at 50.

I know that pre steroids my cholesterol levels were well within the healthy range.

Every supermarket does an own brand version of Benecol (called something like cholesterol lowering yogurt drink) so you should be able to pick up some wherever you shop, you wouldn't specifically have to go to Aldi. The flavours vary and whether or not they are sugar-free, but there always seem to be some at least. They come in packs of 6 and have longish dates on so could last you 2-3 weeks if you wanted

"but I wonder if HRT is more appropriate at 50."

It's not a particular age, but when you are deficient in the female hormones. You may need them before or after 50.

Upping my fibre massively brought mine down into the normal range, along with benecol.

id put psyllium husk into my oats, lots of beans and pulses, trying to always choose the high fibre option for carbs

I would consider HRT if indicated as lower oestrogen raises LDL and triglycerides. Mine came down after I started. I've always been very fit and active and HRT helped me to recover my previous energy levels and resume normal training which obviously also helps to keep cholesterol down. I eat very cleanly and consume oily fish most days for lunch.

Looked up the coffee association and it looks like filter coffee is the suggested option to not raise your cholesterol. Or drink instant, but that's a step too far. My good cholesterol is good and my ratio is good but I'm still too high for the bad cholesterol. Might invest in a filter coffee machine because there's no way I would want to give it up.

https://share.google/1Hw76HBYy3610n9Xj

Lots of beans and different veg to up fibre. Also milled flax seed (the Aldi one is great) with kefir and berries in the morning. Cheese is my downfall

My LDL was always high. Even in my 20s when I was 8st7lb and walked five miles a day but then the overall ratios were good. In my early 60s I got 7.8 to 5.6 by cutting out all alcohol, refined carbs, red meat, saturated fats, taking plant sterols and the ratios were still off. It's a struggle and it went back upnto 6.5. The GP did my Q3 risk: BMI, BP, diabetes, family history of heart disease and stroke and it was low risk despite the cholesterol. Mother's cholesterol mirrors mine and she has been on a statin for at least 20 years.

However, we have now discovered mother, aged 89, has been having silent strokes and it at high risk of a catastrophic one. I am likely to change my perspective.

DH who eats chocolate, drinks wine and beer, snaffles the odd pork pie and inhales steak and chips has LDL of 3.2. However, his blood pressure is higher than mine, he fluctuates into pre-diabetes and his family have a history of heart disease so his Q3 risk is higher.

It's a minefield.

I think it takes time for your cholesterol to drop. You may find it continues to fall naturally without doing anything specific. Mine was as high as 7 on steroids and is now down to 5. I have not done anything to my diet or lifestyle.