7 ways to lower your cholesterol - naturally, received from Saga Magazine, 2025 09 14

[Colin Howard]

Greetings,

I take a 2MG SimvaStatin with my evening meal each day, so far, my checks
indicate my colesteral levels are well within acceptable limits. When
firsst checked, my colesteral level was 6.5, by diet, over a month, it
reduced to 5.4, after a month on SimvaStatin, it reduced to 3.2, it now
varies between 3.2 and 3.7. I've been advised for my type 2 diabetic state,
it ought never to go above 4.

The best evidence-based tips for reducing your cholesterol without drugs.
By Patsy Westcott | Published - 11 Sep 2025

What is cholesterol?

Cholesterol is a waxy, fat-like substance that our cells need for
strengthening their membranes, making vital hormones and supporting
digestion. But too much of the wrong sort can increase the risk of heart
attack and stroke.

One in two UK adults has high cholesterol - and the risk rises with age. The
good news is that small lifestyle tweaks can make a real difference.

What do the different types of cholesterol do?

"Cholesterol is packaged up into particles which travel around the
bloodstream to the cells a bit like delivery vans carrying parcels,"
explains leading blood fats expert, Dr Dermot Neely.

There are two types:

1. HDL - high density lipoprotein

The "good" cholesterol that picks up excess cholesterol and delivers it back
to the liver, where it is removed from the blood stream and recycled or
disposed of.

2. LDL - low density lipoprotein

The "bad" cholesterol that can accumulate in the arteries together with
other types of cholesterol called VLDL (very low-density lipoprotein) and
cholesterol remnants (CR).

All this together is what scientists call non-HDL cholesterol.

However, as Dr Neely explains, "Cholesterol only becomes bad if it stays
around in the circulation for too long."

When things are working properly a slippery coating surrounding the
particles helps them glide easily through the arteries without sticking. It's
only if that becomes damaged that cholesterol can stick to the artery walls,
increasing the risk of cardiovascular disease (CVD).

Key culprits include:

Smoking - Burns off the slippery protective layer

High blood sugar - Leaves a sticky film making the particles more
adhesive

High blood pressure - Ruffles the blood-vessel lining making it easier
for cholesterol to stick to it

"A healthy diet and lifestyle can help the particles retain a nice, healthy,
long-lasting, slippery coating that enables them to do their job and get
recycled without sticking to the blood-vessel lining," says Dr Neely.

Which works best: statins or diet?

"Diet can lower cholesterol by up to a fifth (20%), though results vary
between individuals," says dietitian Lynne Garton at the cholesterol charity
Heart UK.

Low-dose statins - the drugs prescribed to lower cholesterol and cut heart
disease risk - can lower LDL cholesterol by up to 30%. High-dose statins can
lower it by more than 40% according to the British Heart Foundation.

But it doesn't have to be either/or. "Diet and statins work hand in hand,"
explains Garton. Every little helps to bring those numbers down.

7 ways to lower your cholesterol

1. Oats and wholegrains

A humble bowl of porridge or muesli makes a good start to your
cholesterol-lowering day. "Oats and pearl barley are rich in beta-glucan, a
soluble fibre than 'binds' cholesterol in the gut," explains Garton.

You need around three grams a day, the equivalent of all these three things
taken together:

A bowl of porridge with 35 grams of oats

3 oatcakes

75 grams of cooked pearl barley in a soup, stew or salad

2. Be full of beans

"Rich in fibre and protein, and low in saturated fat, pulses such as beans,
lentils, chickpeas and so on at least four times a week can help keep
cholesterol in check," Garton says.

"All count, including canned and baked beans. Add to stews, salads and dips
or swap for meat in recipes." A serving is half a large can or a small can.

3. Say yes to soya

According to a 2019 US analysis of 46 studies, soya protein lowered
cholesterol by around 3-4%.i Find it in soya-derived foods including soya
beans, tofu, tempeh, edamame beans, unsweetened soya drinks and soya mince.

4. Try plant sterols and stanols

These naturally occurring compounds found in nuts, seeds, vegetable and seed
oils and fortified foods reduce the amount of cholesterol absorbed from the
gut into the bloodstream.

A daily 1.5-2.4g can lower "bad" cholesterol] by 7-10%, while 2.5-3g daily
can reduce it by 10-12.5%. Benefits can be seen within two to four weeks.

"Choose fortified foods such as yogurts, mini-shot drinks and fat spreads
and have them with a main meal for best effect," advises Garton. "Intakes
beyond 3g show little extra benefit."

Your daily quota equals:

1 fortified yogurt drink (67-100 grams) or one 115g pot of fortified
yoghurt provides around 2g

3 servings of a fortified spread (one serving=10g or two tsp)

5. Go nuts

A recent US study found 57g of pecans a day lowered bad cholesterol and
harmful blood fats in 12 weeks. And it's not just pecans.

"All nuts - including peanuts, walnuts, almonds, hazelnuts - contain fibre,
minerals and heart-healthy unsaturated fats," says Garton. "A small handful
(38g) of nuts daily, preferably unsalted and unsweetened, is enough.
Contrary to popular opinion nut eaters have a healthier weight than non-nut
eaters."

6. Choose healthy fats

Too much saturated fat, which is found in butter, cream, coconut oil and
foods of animal origin, interferes with the action of receptors in the liver
that usually remove bad cholesterol from the bloodstream.

"That means more bad cholesterol stays in the bloodstream where over time it
can build up in the arteries," explains Garton. When it comes lowering
cholesterol, eat more of the unsaturated fats found in olive, rapeseed or
sunflower oil, plus oily fish, nuts and avocados.

7. Move more - your way

Physical activity lowers cholesterol and other harmful blood fats and boosts
good HDL cholesterol. A recent review of 487 studies concluded all types of
aerobic exercise help. Swimming topped the list for lowering total
cholesterol, LDL and other harmful blood fats.

Dancing boosted HDL the most. A recent small study meanwhile found morning
activity seems better for a healthy blood fat profile in older adults.

For over 65s, NHS England recommends:

Staying active every day

Limiting sitting time

Doing strength and balance work twice a week

Aiming for 150 minutes of moderate activity (or 75 minutes vigorous) a
week.

Myth or fact? Eggs raise cholesterol

While egg yolks are high in cholesterol, eating them in typical amounts has
little impact on blood cholesterol for most people. "The priority is to
limit saturated fat, include more unsaturated fats, and focus on a varied,
heart-healthy diet," says Garton.

The exception is people with familial hypercholesterolaemia, an inherited
condition which causes very high cholesterol from birth, who may need
tailored advice.

Know Your Numbers

Aim for the following recommended targets:

Total cholesterol - Below 5.0 mmol/L

Non-HDL cholesterol - Below 4.0 mmol/L

LDL cholesterol - Below 3.0 mmol/L

HDL cholesterol - Men: above 1.0 mmol/L. Women: above 1.2 mmol/L (around 1.4
mmol/L gives the best protection, though very high levels don't add extra
benefit)

If you're at higher risk of cardiovascular disease (CVD) but don't yet have
it:

Aim to lower non-HDL cholesterol by more than 40% from your starting level.

If you already have CVD:

Aim for non-HDL cholesterol less than 2.6 mmol/L.

Aim for LDL cholesterol 2.0 mmol/ or less.

Both non-HDL and LDL should be reduced as much as possible.

Find out more

HEART UK's Cholesterol SMART programme offers personalised guidance with
small, achievable steps.

Be the Boss of Your Cholesterol is the theme of October's National
Cholesterol Month.


Colin Howard, Southern England.