A medical professional has shared advice on how to reduce cholesterol levels without resorting to statins. Responding to a patient who was struggling with the side effects of the drug, they said: “I have high cholesterol, but when I tried statins, I didn’t like the side effects. What are non-pharmaceutical ways to lower my cholesterol? ” The NHS explains that high cholesterol is primarily caused by fatty food consumption, lack of exercise, being overweight, smoking and drinking alcohol, and it can also be hereditary.
They suggest that maintaining a healthy diet and regular exercise can help lower cholesterol levels. Some individuals may also need to take medication such as statins.
The NHS warns: “Too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke. High cholesterol does not usually cause symptoms. You can only find out if you have it from a blood test.”
Dr Frank Hu, a professor of nutrition and epidemiology at the Harvard T. H. Chan School of Public Health, suggested in the New York Times that lifestyle changes could be considered before turning to statins. Dr Hu explained: ” When we exercise, HDL cholesterol is released into the bloodstream, where it sweeps up fatty plaque deposits in the blood vessels and transports them to the liver for disposal.”,
Dr Roberto Lobelo, a cardiac expert, has emphasised the importance of regular exercise for maintaining heart health, as per the American Heart Association’s guidelines. “The AHA (American Heart Association) recommends that all adults get at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, per week. That can include walking, swimming, lifting weights, dancing or whatever else you enjoy and can do without injury.”
He also noted the intensity required during workouts: “The key is to ensure that your heart rate is elevated enough. If you’re struggling to keep up your end of a conversation while you’re exercising, that’s how you know you’re working hard enough.”
Dietary habits are equally crucial, with experts advocating for the portfolio diet. Andrea Glenn, a nutrition researcher at New York University, outlined the diet’s components: “The advice also suggests diet is very important with experts recommending the portfolio diet – which includes soy products like tofu and other plant-based proteins like beans, lentils and chickpeas; viscous-fibre-containing foods like oats, barley, psyllium husk, berries, apples and citrus fruits; nuts and seeds; avocado; and healthy plant-based oils like canola oil and olive oil – can help lower cholesterol, said Andrea Glenn, a nutrition researcher at New York University.
In a review of seven clinical trials that included about 440 participants who had high cholesterol levels but who didn’t require medication, researchers found that the portfolio diet helped reduce their LDL cholesterol by up to 30 per cent. That’s about as effective as the older versions of statin drugs that were widely used in the ’90s, Dr Glenn said.
Dr. Glenn and her colleagues followed 210,000 adults for about 30 years in a study published in 2023. They found that those who closely followed this diet had a 14 per cent lower risk of cardiovascular disease than those who ate less of these foods, Dr. Glenn said.
The portfolio diet works because it combines various kinds of foods and nutrients that help lower cholesterol in different ways, she said. Plant proteins like beans, chickpeas and soy products, for instance, can inhibit the production of apolipoprotein B, which normally helps your body take up cholesterol from foods.
Viscous fibre traps or binds cholesterol in the intestines, making it harder to absorb. And nuts are good sources of unsaturated fatty acids, plant sterols and fiber, which can all lower LDL cholesterol levels. Even adding or replacing a few foods – like adding nuts to your morning granola or swapping red meat with chickpeas or tofu – can help improve your cholesterol, Dr. Glenn said.
She highlighted the diet’s effectiveness in a review of seven clinical trials involving around 440 participants with high cholesterol levels who were not on medication. The findings revealed that the portfolio diet could reduce LDL cholesterol by up to 30 per cent, which is comparable to the impact of older statin drugs from the ’90s, according to Dr Glenn.
Dr Glenn and her team tracked approximately 210,000 American adults over a span of 30 years in a study published in 2023. The research found that those who adhered closely to this diet had a 14% lower risk of cardiovascular disease compared to those who consumed less of these foods, according to Dr Glenn.
The portfolio diet is effective because it combines various types of food and nutrients that help reduce cholesterol in different ways. Plant proteins such as beans, chickpeas, and soy products can inhibit the production of apolipoprotein B, which typically aids your body in absorbing cholesterol from food.
Viscous fibre traps or binds cholesterol in the intestines, making it more difficult to absorb. Nuts are excellent sources of unsaturated fatty acids, plant sterols, and fibre, all of which can decrease LDL cholesterol levels.
Even adding or substituting a few foods – like incorporating nuts into your morning granola or replacing red meat with chickpeas or tofu – can enhance your cholesterol, stated Dr Glenn. “There’s certainly no magic bullet,” said Dr Hu.
However, diet, exercise, and other healthy habits can significantly contribute to lowering cholesterol. He emphasised the need for a holistic approach.