How To Lower Your Cholesterol Levels

Your body naturally produces cholesterol, and it’s contained in certain foods. While some is vital for healthy cell function, too much cholesterol in the blood can increase the risk of heart and circulatory disease.

How can I lower my cholesterol levels naturally?

There are a few key ways to help you lower cholesterol levels in your body naturally:

• Eat a healthy balanced diet with a wide variety of fruit, vegetables and lean meat, and which is low in fatty food (especially those containing saturated or trans fats).

• Eat plenty of wholegrain cereals as well as pulses. These are high in soluble fibre, which helps to lower ‘bad’ cholesterol.

• Get or remain active. The British Heart Foundation suggests 150 minutes of activity a week at a minimum, such as brisk walking or cycling. BHF says that being active can increase the level of ‘good cholesterol’ in your blood. It can also help lower your blood pressure and help you to maintain a healthy weight.

• Cut down on saturated fats and replace with monounsaturated and polyunsaturated fats. Monounsaturated are found in olive and rapeseed oils, avocados, nuts and seeds. Polyunsaturated fats are also found in nuts and seeds, as well as in corn oil and oily fish.

• Drink water regularly is not only essential for your general wellbeing. Staying well hydrated improves the liver function, which is responsible for breaking down cholesterol in our bodies, this in turn can increase the level of ‘good cholesterol’.

Check out our article on foods to lower cholesterol levels, for some great substitute options for your everyday diet.

See also British Heart Foundation guidance on lowering your blood cholesterol.

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How long does it take to lower my cholesterol levels naturally?

Staying active, swapping some foods and practicing a healthy diet all can contribute to lowering your cholesterol levels. However, it can take up to 3-6 months to see the benefits of positive lifestyle adjustments. And even though it may take a while to reap the benefits, it’s important to keep practicing healthy habits to help maintain healthy, normal levels of good and bad cholesterol.

While maintaining healthy lifestyle will make an impact, if your condition is genetic, you’ll need to manage your cholesterol levels with the help of medicine recommended by a doctor. If you’re concerned about your cholesterol levels, you should speak to your GP or primary care consultant.

What is good and bad cholesterol?

Cholesterol teams up with proteins in the blood to carry it around the body. When the two are combined, these are called lipoproteins and there are two types: LDL (low-density lipoprotein), which is often known as ‘bad cholesterol’ because if you have more than you need it builds up on the artery walls. HDL (high-density lipoprotein) or ‘good cholesterol’ returns surplus cholesterol from the bloodstream to the liver, where it is removed.

Most people benefit from lowering their total cholesterol levels as high levels can lead to strokes, heart attacks, narrowing of the arteries and other problems.

What should my normal cholesterol level be?

Blood cholesterol is measured in units called millimoles per litre of blood, often shortened to mmol/L.

According to the NHS, as a general guide, normal cholesterol levels should be:

• Total cholesterol levels should be: 5mmol/L or less for healthy adults (4mmol/L or less for those at high risk).

• LDL levels (bad cholesterol) should be 3mmol/L or less for healthy adults (2mmol/L or less for those at high risk).

• An ideal level of HDL (good cholesterol) is above 1mmol/L for men or 1.2mmol/L for women. A lower level of HDL can increase your risk of heart disease.

• Your ratio of total cholesterol to HDL is your total cholesterol level divided by your HDL level. Generally, this ratio should be below four, as a higher ratio increases your risk of heart disease.

What causes high cholesterol?

High cholesterol can be caused by various lifestyle and biological factors. Key factors contributing to higher cholesterol levels include:

• Poor diet (eating a lot of fatty food).
• Being physically inactive or not exercising enough.
• Obesity.
• Smoking.
• Drinking alcohol.
• Age.
• Genetics.

How do genes affect cholesterol levels?

Certain families are at greater risk of high cholesterol. It is best to speak to your doctor if a close relative developed heart disease before 55 if a man, or 65 for a woman.

Increased cholesterol can be genetic. Around a quarter of a million of Brits are affected by Familial Hypercholesterolaemia (FH), an inherited condition that means their cholesterol levels are higher than normal from birth. Even though this condition causes increased cholesterol levels naturally and thus higher risk of an early heart disease or related conditions, many people with FH do not know they have it until tested.

How can I check my cholesterol levels?

Make sure you take up your NHS health check if it’s offered to you, as your cholesterol levels will be assessed as part of this. You could consider a Benenden Health Assessment, which can help you understand your current and potential health status.

High cholesterol does not usually present any symptoms but is a cause of potential risks. Your GP may recommend you have a cholesterol test if you:

• Are over 40 and have not had a test in the past.
• Are overweight.
• Have medical conditions linked to high cholesterol (e.g. high blood pressure or diabetes).
• Have a family history of high cholesterol or heart problems.

How can Benenden Health support your wellbeing?

Benenden Health provides affordable healthcare services, giving you access to 24/7 GP Helpline and Mental Health Helpline from day one. You'll also have access to a wealth of health and wellbeing resources, videos and advice on a range of health issues via the Benenden Health App, including live and on-demand fitness classes and access to our member rewards and discounts platform.

You can also check out our other articles such as Low impact exercises to keep you fit and healthy and How to balance your blood sugar, or browse Be Healthy hub for latest health and wellbeing advice.