NHS backs diet for people trying to lower cholesterol naturally

People might have high cholesterol without being aware of it, says Heart UK – a charity committed to helping those affected by high cholesterol and promoting understanding of its effects on heart health. Heart UK’s website explains: “High cholesterol is very common, but most people don’t know they have it because it doesn’t usually have any symptoms.”

The charity says: “There is cholesterol in every cell in your body. It plays vital roles in how your body works, and it’s especially important in your brain, nerves and skin.” But it’s important to distinguish between HDL cholesterol, sometimes known as ‘good cholesterol’, and LDL cholesterol.

According to Heart UK: “LDL cholesterol is often called ‘bad cholesterol’ because too much of it can clog up your arteries and lead to health problems later on, such as heart disease, heart attacks and strokes. You do need some LDL cholesterol in your blood. It’s when there’s too much that it’s a problem.”

High cholesterol can run in families. It might also be caused by eating fatty food, not exercising enough, smoking, and drinking alcohol, the NHS says.

As cholesterol can block blood vessels, there are serious risks. The health authority warns: “Too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke.”

People can help lower their cholesterol by exercising more and eating a healthy diet, but some people may need to take medicine. Your GP is best placed to offer you advice, and you should speak to a qualified medical professional about any health concerns. However, the NHS website offers advice for people looking to lower their cholesterol by making dietary changes.

The NHS advises people to reduce high cholesterol by cutting down on fatty foods. It says: “To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat. You can still have foods that contain a healthier type of fat called unsaturated fat. Check labels on food to see what type of fat it has in it.”

Heart UK offers advice for reducing your intake of saturated fat, too. The charity recommends checking food labels to see how much fat they contain, comparing similar products as they may contain different amounts of fat, and baking, steaming, grilling or boiling foods instead of frying them. More advice is available on the charity’s website and the NHS website, reports Surrey Live.

The NHS advises eating more:

The NHS advises eating less:

The NHS advises exercise:

Aim for at least 150 minutes (2.5 hours) of exercise a week. The NHS says this could include swimming, cycling, and walking – try to walk fast enough to increase your heart rate. The NHS adds: “Try a few different exercises to find something you like doing. You’re more likely to keep doing it if you enjoy it.”

Quit smoking and limit alcohol

Smoking can raise your cholesterol, increasing your risk of serious problems like heart attacks, strokes and cancer. If you want to stop smoking, you can get help and support from: your GP and the NHS Stop Smoking Service – your GP can refer you or you can ring the helpline on 0300 123 1044 (England only). The service can give you useful tips and advice about ways to stop cravings.

The NHS offers advice on alcohol. It says try to avoid drinking more than 14 units of alcohol a week, have several drink-free days each week and avoid drinking lots of alcohol in a short time (binge drinking). Ask your GP for help and advice if you’re struggling to cut down.