Tips on lowering cholesterol naturally

[CountrySnail]

Just had a cholesterol test at doctors and my readings were high. Need to get it repeated as i didn’t fast but suspect it will be the same as I only ate a banana beforehand.

I really don’t want to go on statins if I can help it so was looking for some tips to lower the readings by a more natural method with healthy eating and maybe supplements? Anyone done this?

I am very motivated to try different things.
I am a bit overweight so I will do something about that with my diet. No more chocolate and crisps and unhealthy snacks and I will try and up my exercise. Have to admit I haven’t done much apart from walking since Christmas. Don’t smoke and drink alcohol occasionally but not to excess and my blood pressure is ok. I am 62.

I must admit I am quite anxious about this and overthinking and have been under a lot of stress which doesn’t help and this is stressing me out even more.
Thanks.

I'm not dismissing statins, but they are not for everyone. I have borderline, sometimes over and sometimes just on the button. More over though! Anyway I'm 68 and was advised to take statins by GP. I refused and as I was seeing cardiology for Afib, asked them. They arranged for a cardiac calcium test which measures plaque and despite my high LDL I had a score of zero on the calcium CT, the best there could be. My tryglicerides were always perfect so that might have helped I don't know.

So for good or for ill, I just eat normally, and so far have avoided the statins.

I’m borderline and trying to reduce my cholesterol with exercise and diet. It’s in my family so not sure it will work.

I shall wait and see what my next blood tests show but even if miraculously they are better, I don’t know if I can sustain the diet I have put myself on.
I admit that I probably do eat too many unhealthy snacks which I will cut down on anyway, and I like a glass of wine on a weekend but at the moment it seems like a miserable existence.
Im not as scared of statins now having talked to about 4 friends who are on them with no problems and taking note of the comments on here. I’m not clever enough to decipher the studies and reports myself though.
And all the stress and anxiety about the situation is also making my indigestion problems worse and has caused my health anxiety to rear its ugly head again so I am becoming fixated on every little ache and pain. But that’s another story!
Btw I don’t like porridge but I’m forcing it down every day lol.
Thanks everyone 😊 x

I tried my best with diet etc but in the end went on statins and it’s been fine. I take coq10 in the morning as advised and so far I’ve had zero side effects.

Hi, when I was diagnosed with cholesterol that wss just high enough to promote the dr saying I should have statins, I could not understand why at all.
Drs recommend maintaining a healthy weight, do exercise, and eat healthy.
I was doing all of those things.
EG I’m 5’5”, roughly 9 stone, I exercise every day, and have been plantbased for over twelve years.

i reluctantly went on the statins for about six or seven months, and decided to come off.
I worry way more about Dementia/Alzheimers, and when I read LOADS about the brain needing fat etc, I felt convinced that (for me) it was right not to take Statins.
What I’m trying to say is that being overweight isn’t necessarily the reason for high cholesterol.

I do believe in trying to keep a healthy weight, and to keep active, but coz I wanted to anyway, not coz of cholesterol.

I also found that since exercising more regularly, and using weights, puts me off eating in-between meals.
i guess that my thoughts are that I’ve exercised for thirty mins, why would I want to eat snacks/rubbish and undo my hard work and determination.

i guess 30 mins a day isn’t all that much, but I’m in my seventies, so I’m content with the muscle tone it’s given me, and carrying the shopping is kinda a doddle now 🤭

Hooe all goes well for you OP

I'm 52 and never had my cholesterol checked.

Is it normally checked along side other bloods or based on symptoms?

I could not get on with statins at all even at a low dose . The joint pain side effects for me with just impossible to live with . I take
Ezetimibe prescribed by GP which is also cholesterol reducing . Added cholesterol lowering drinks , spread and trying to lose weight . My levels last week were low but " bad" cholesterol were borderline. It's all a calculating risk as every tablet , or lifestyle choice has impact .

You could try Cholesterol complex by Hey Nutrition
My doctor was very surprised as I reduced my levels from 7 to 4.4 after six months and taking these supplements must have helped as I didn’t make any other changes
I also had the calcium check and it was zero so no stains at this stage , I am in my sixties

ususlly checked at your over 40’s health check which is every 5 years (from 40!) in England - assuming your GP does what they’re supposed to x

You omitted the (crucial) bit about risk. Not “every over age 30” just those over a certain level of risk. My cholesterol is high but my risk level is only 3%, which is “borderline” so I probably won’t take a statin. The risk stated is of having a cardiac event in the next 10 years.

Didn't know there was such a thing!

I significantly reduced cane sugar intake and my LDL went down. I still eat plenty of cheese, eggs and butter but the sugar made a difference.

Thanks for this.

Are you in America, @sorrynotathome ?

I’ve now checked out the source paper in Circulation, a professional journal of the American Heart Association.

The recommendation that all Americans should now have LDL below 2.6 (100 in American units) is universal. Whether statins and possibly other drugs should be used to achieve this is, as you say, to be a personalised decision. However the paper shows that statins should be recommended for some in the lowest risk category, more in the borderline category, and most others.

The new American LDL recommendation for people with diabetes and others at high risk is 1.94 in British units. For those who have had a heart attack, it is 1.42.

In all cases British guidance gives higher numbers.

My last test was 6. I was resigned to taking statins but doctor said it wasn't necessary as blood pressure/weight was okay. My husband's is a lot less than mine and he is on statins. Don't really understand it all. He does feel he has side effects though so am happy not to take them. I do think its genetic often. I have the benecol yoghurt everyday, oats, fibre, etc but have only reduced it a bit.

My doctor said a glass of wine doesn't do any harm with high cholesterol and, in fact, if it is Merlot it is actually good for you. Not sure of the science behind it but it was good enough for me.

Porridge and add a tablespoon of flaxseed or chia seed , lots of veg and salad, any fat producing foods pat with kitchen roll to try and absorb oils, less red meat, sauces, gravy, take away foods especially pizza, chips
Try and go for a walk more just twenty minutes is better than nothing

Weight loss combined with a low carb or v low carb diet is usually what’s recommended by private cholesterol specialists if your bad cholesterol is too high. But if good cholesterol is high the advice now is not to do anything except lose weight if you’re fat. NHS Gps don’t always go into the specifics.

I am worrying about this a bit as my cholesterol came back high. Low risk as good cholesterol and ratios good but definitely in the take action cohort. Going to add oats to my morning breakfast. I’m don’t have weight to loose but I do like crisps and cheese.

I'm trying to reduce through diet. Basically i have given up butter! Cheese is a rare treat, taken up porridge with flax and chia (or a summer oat smoothie) reduced my carbs and replaced with more green veg. Crisps are out, evening snacks are now grapes or olives. A Mediterranean diet takes a while to get used to especially in a UK winter. But is very tasty. It just feels mentally like you are giving something up!

I have not been offered statin yet, but it is just around the corner. I am reluctant as both parents have had significant side effects that their doctors have attributed to statins. One has had muscle problems and depression. The other liver issues. I would rather not have to try them, have problems and then try something else if I can keep the cholesterol down for the time being with diet.

Mine was high enough to need referral to the specialist hospital department but they refused as my blood glucose isn't under control

My cardiologist and I have been duelling about statins for the last two years. My ldl was 4.6 last year ( hdl good). I went from 60 kg to 52, walked 6km every day, did the intermittent fast two days a week, exercise d loads and retested on Thursday to find my cholestérol was at ..4.4. Am totally gutted. But now must accept that it is familial ( df had a stent at 60) and no amount of flax/ chia/ bran whatever ( I take them all) is going to change anything. My calcium score is 0 but I do accept that all that means is that there is no calcified plaque - doesn’t show soft and equally dangerous plaque. My dm had early onset Alzheimers and that terrifies me. But I think I am going to have to bite the bullet.

The Portfolio Diet achieves the same results as low dose statins and is backed by tons of research
https://ccs.ca/app/uploads/2020/11/Portfolio_Diet_Scroll_editable_eng.pdf

Daily oats and daily yoga.

I have been told mine is high 5.6 and HDL ratio 4.
I have started having porridge with bueberries and banana for breakfast, cut down any processed food, cheese. Also wapped butter for one of those spreads to reduce cholesterol and trying to eat more oily fish sardines, mackerel, slamon etc. I have an appointment with a pharmacist in a couple of week I suspect statins will be discussed.

Only 20% of your circulating cholesterol comes from your diet. Your liver makes the rest. Most dietary interventions only result in a 5-7% lowering of cholesterol. Statins lower cholesterol by ~50%. I'd recommend statins if you meet the criteria for one! If you don't have any CV disease, kidney disease or type one diabetes your GP should calculate. QRisk score to guide decisions (unless you have an exceptionally high level).