The NHS has outlined a series of key lifestyle adjustments that your general practitioner might advise before prescribing statins, a widely used medication in the UK. These recommendations aim to help lower cholesterol levels naturally and reduce the risk of cardiovascular disease, which includes conditions like heart attacks, strokes, and angina, and is a leading cause of death in the country.
Understanding Statins and Cholesterol
Statins are a group of drugs designed to reduce low-density lipoprotein (LDL) cholesterol, often called "bad" cholesterol, in the blood. Elevated LDL cholesterol can lead to narrowed and hardened arteries, significantly increasing the risk of cardiovascular issues. According to the NHS, doctors may consider statins if you have been diagnosed with cardiovascular disease or if your medical history indicates a high likelihood of developing it within the next decade, especially when lifestyle measures have not sufficiently mitigated this risk.
Lifestyle Changes Recommended by the NHS
Before turning to medication, GPs typically encourage patients to adopt healthier habits. The NHS states that if you are at risk of cardiovascular disease, lifestyle changes are usually the first step. These adjustments can effectively lower cholesterol and decrease cardiovascular risk. The five key changes include:
- Eating a healthy, balanced diet
- Exercising regularly
- Maintaining a healthy weight
- Limiting alcohol consumption
- Stopping smoking
However, if these measures prove insufficient, statins may be recommended as a next step.
Dietary Adjustments
To improve cholesterol levels, the NHS advises reducing intake of fatty foods, particularly those high in saturated fats. Instead, focus on incorporating unsaturated fats into your diet. Recommended foods include:
- Oily fish such as mackerel and salmon
- Olive oil, rapeseed oil, and spreads made from these oils
- Brown rice, wholegrain bread, and wholewheat pasta
- Nuts and seeds
- Fruits and vegetables
Foods to limit or avoid include:
- Meat pies, sausages, and fatty meats
- Butter, lard, and ghee
- Cream and hard cheeses like cheddar
- Cakes and biscuits
- Items containing coconut oil or palm oil
Exercise Recommendations
The NHS suggests aiming for at least 150 minutes of moderate exercise per week, which equates to about 2.5 hours. Regular physical activity can help manage weight and improve overall cardiovascular health.
Smoking Cessation
Smoking is known to raise cholesterol levels and increase the risk of serious health problems, including heart attacks, strokes, and cancer. For those looking to quit, support is available through GPs or the NHS Stop Smoking Service, with a helpline at 0300 123 1044 in England.
Alcohol Moderation
To support heart health, the NHS recommends:
- Avoiding more than 14 units of alcohol per week
- Having several drink-free days each week
- Avoiding binge drinking, which involves consuming large amounts of alcohol in a short period
What Constitutes High Cholesterol?
The only definitive way to determine if your cholesterol levels are too high is through a cholesterol test, which measures total cholesterol, HDL (good cholesterol), and non-HDL cholesterol. Target levels vary based on factors like age, health conditions, and cardiovascular risk, but generally, healthy levels are considered to be:
- Total cholesterol: below 5mmol/L
- HDL: above 1.0mmol/L for men or above 1.2mmol/L for women
- Non-HDL: below 4mmol/L
By adopting these lifestyle changes, individuals can take proactive steps to manage their cholesterol and reduce the need for medication, promoting long-term health and well-being.
