Reduce cholesterol naturally as doctors highlights two alternatives to statins

A medical expert has revealed how individuals can reduce their cholesterol levels without relying on statins. The doctor was responding to a patient's query about alternative methods to lower cholesterol due to unpleasant side effects from the medication.

The patient asked: "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? " According to the NHS, high cholesterol occurs when there is an excessive amount of a fatty substance called cholesterol in the blood.

This condition is primarily caused by consuming fatty foods, lack of exercise, being overweight, smoking, and excessive alcohol consumption, and can also be hereditary. The NHS recommends reducing cholesterol levels through a healthy diet and regular exercise, while some individuals may require medication like statins, reports Surrey Live .

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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."

In an interview with the New York Times, Dr Frank Hu, a professor of nutrition and epidemiology at the Harvard T. H. Chan School of Public Health, suggested lifestyle modifications that can be made before considering 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 specialist, emphasized the importance of regular exercise and noted: "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."

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He further explained how to gauge the intensity of the workout: "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."

Diet is equally crucial, with specialists advocating for the portfolio diet detailed by Andrea Glenn, a nutrition researcher at New York University, to include "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." This regime has been shown to significantly decrease cholesterol.

Glenn highlighted findings from a review of seven clinical trials involving around 440 participants with high cholesterol who didn't need medicinal treatments: the portfolio diet reduced their LDL cholesterol by up to 30 percent, a result comparable to the impact of older statin drugs from the '90s.

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Dr. Glenn and her team tracked approximately 210,000 U. S. adults over a span of 30 years in research published in 2023, discovering that individuals adhering closely to this diet had a 14 per cent reduced risk of cardiovascular disease compared to those who consumed these foods less frequently, according to Dr. Glenn.

She explained that the portfolio diet is effective because it incorporates a variety of foods and nutrients that each contribute to lowering cholesterol in different ways.

For example, plant proteins such as beans, chickpeas, and soy products can block the production of apolipoprotein B, which is normally involved in the uptake of cholesterol from food. Viscous fiber acts to trap or bind cholesterol within the intestines, thus reducing its absorption.

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Additionally, nuts are rich in unsaturated fatty acids, plant sterols, and fiber, all of which are known to decrease LDL cholesterol levels.

Even making small changes to your diet, like incorporating nuts into your morning granola or substituting red meat with chickpeas or tofu, can have a positive impact on your cholesterol levels, stated Dr. Glenn.

Dr. Hu emphasized that while there's no single solution, "There's certainly no magic bullet," a combination of diet, exercise, and other healthy lifestyle choices can significantly contribute to lowering cholesterol. He advocated for a comprehensive approach: "We have to think about it from a holistic point of view."

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