Heart experts have shared a seven-day meal plan that is designed to reduce high cholesterol and potentially your risk of needing to take statins. The medication, which can only be prescribed by a doctor, helps decrease cholesterol levels and lower the chances of developing heart disease and experiencing a stroke.
Cholesterol is a fatty substance found in blood and cells. It’s crucial for the body’s normal functioning, but having an excess can increase the risk of heart disease. Cholesterol plays a key role in creating protective layers around cell membranes and produces hormones, vitamin D, and compounds that aid digestion.
Cholesterol is carried through your blood by lipoproteins, particles made of fat and protein. There are two main types of lipoproteins – Low-density lipoprotein (LDL), which is known as ‘bad’ cholesterol, and high-density lipoprotein (HDL), which is sometimes called ‘good’ cholesterol.
When cholesterol levels are high, plaque builds up in the arteries. This buildup is called atherosclerosis, and it can lead to heart problems, including blood clots, angina, coronary artery disease and restricted blood flow.
If your risk is quite low, you likely won’t require a statin unless your LDL levels exceed 190 mg/dL (4.92 mmol/L). However, if your risk is significantly high, such as having experienced a heart attack before, a statin could be beneficial even if your cholesterol levels are not elevated.
There’s no magic solution for lowering cholesterol. You can’t rely on just one food or meal to make a difference. Some individuals will need medication to control their high cholesterol. In contrast, others may benefit from making lifestyle adjustments which can help reduce high cholesterol and potentially decrease their likelihood of needing medical treatment like statins.
While statins are commonly used to manage cholesterol levels, various other approaches can effectively lower cholesterol. The most suitable treatment for high cholesterol varies based on multiple factors. When considering a prescription medication, a doctor will evaluate several aspects, including your family medical history, heart disease risk, and lifestyle choices.
The NHS says: “If you’re at risk of developing cardiovascular disease (CVD).in the near future, your doctor will usually recommend lifestyle changes to reduce this risk before they suggest that you take statins.” Lifestyle changes that can reduce your cholesterol level and CVD risk include:
- eating a healthy, balanced diet
- exercising regularly
- maintaining a healthy weight
- limiting the amount of alcohol you drink
- stopping smoking
However, statins may be recommended if these measures do not help. Find out more about when statins may be recommended.
Ultimately, maintaining heart health involves regularly choosing heart-friendly foods and focusing on the overall quality of your diet. Experts at the Heart Foundation have shared a seven-day cholesterol-lowering meal plan that contains meal ideas and inspiration for breakfast, lunch and dinner that you can adapt to your needs and taste.
| Breakfast | Lunch | Dinner | |
| Day one |
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| Day two |
Basic bircher muesli topped with nuts or seeds |
Wholemeal pita with salad or cooked vegetables, hummus, and a choice of cooked lean meat, canned tuna or four-bean mix |
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Day three |
Porridge topped with plain yoghurt, seasonal fruit, nuts and seeds |
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Day four |
Wholegrain toast with avocado, tomato and sesame seeds |
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Day five |
Natural muesli with plain yoghurt, seasonal fruit and sunflower seeds |
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Day six |
Chilli mince and beans served in lettuce cups, wholemeal wraps or on top of brown rice |
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Day seven |
Cooked mushrooms, spinach and tomatoes on wholegrain toast |
Quick toastie quesadillas with avocado salsa |
Every meal focuses on foods that help lower cholesterol, featuring plenty of fruits and vegetables, whole grains such as oats and barley, plant-based proteins like beans and chickpeas, and healthy fats from sources like avocados, nuts, and seeds. These ingredients are fibre-rich, heart-friendly fats and various nutrients supporting cardiovascular health.
For snacks, avoid processed and packaged foods. Whole foods like fruit, plain yoghurt, nuts, and seeds are better options. You could cut up slices of carrot or cucumber to dip into hummus or roast chickpeas for something with more crunch.
To maintain healthy levels of ‘bad’ cholesterol, it’s important to boost your consumption of soluble fibre in foods such as oats, beans, apples, and pears. Opt for lean protein options like fish, chicken, and tofu. Be mindful of saturated and trans fats often in processed foods, red meat, and butter.
Additionally, include healthy fats like avocados and nuts in moderation, and prefer whole grains instead of refined carbs. Aim for at least 30 minutes of moderate exercise on most days, and consider incorporating strength training to enhance muscle mass.
Important points to remember:
It’s important to talk to your doctor about your cholesterol levels and any lifestyle adjustments you’re considering to find the best approach for your specific situation. Check your cholesterol regularly to monitor how your lifestyle changes affect your levels.
Although some supplements, such as fish oil, might offer benefits, it’s always a good idea to consult your doctor before starting any supplement for cholesterol management. If you choose to change your diet and lifestyle first, you will need to commit to it until your cholesterol levels drop down, and then you’ll need to keep it up or risk medical treatment.
Various types of statins and other options are available. Having an open conversation with your doctor is crucial to determining the best treatment for your needs. Adjusting your diet and exercise routine and exploring natural remedies might provide relief if you experience any unpleasant side effects from statins.
Natural remedies can also help lower cholesterol levels, including psyllium, artichoke extract, oat bran, garlic and barley. However, they should complement lifestyle changes rather than replace them. You can easily incorporate these remedies into your diet with your doctor’s consent. Remember to keep taking any medications prescribed by your healthcare provider.