The NHS has identified five types of foods that could help naturally lower cholesterol levels, addressing a condition that affects approximately two in five adults in the UK. High cholesterol, or hypercholesterolemia, occurs when there is an excess of cholesterol—a fatty, waxy substance—in the bloodstream, which can lead to blockages and increase the risk of heart attacks and strokes.
Foods to eat more of
According to the NHS, incorporating the following foods into your diet can help reduce cholesterol: 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; and fruits and vegetables. These foods contain unsaturated fats, which are healthier than saturated fats.
The NHS states: "To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat. You can still have foods that contain a healthier type of fat called unsaturated fat."
Foods to avoid
For those with high cholesterol, the NHS advises cutting back on meat pies, sausages and fatty meat, butter, lard and ghee, cream and cheese, cakes and biscuits, and foods containing coconut oil or palm oil. These items are high in saturated fat, which can raise cholesterol levels.
Other lifestyle changes
Beyond diet, the NHS recommends several lifestyle modifications to lower cholesterol. Exercise is crucial: aim for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity per week. Suitable activities include fast walking, swimming, and cycling.
Smoking cessation is also vital, as smoking raises cholesterol and increases the risk of heart attacks, strokes, and cancer. The NHS offers support through GPs and stop smoking services.
Alcohol consumption should be limited to no more than 14 units per week, spread over three or more days, with several alcohol-free days each week.
If cholesterol levels remain a concern, individuals should consult their GP, who may prescribe statins to help manage the condition.
