Milly Gaines
If you have high cholesterol, your doctor may recommend that you take cholesterol medication, such as statins, to help lower your levels of LDL or bad cholesterol. Statins are prescription drugs that work by interfering with the liver's production of cholesterol. However, for some people, lifestyle changes such as a healthier diet and more physical activity may be sufficient to prevent or treat high cholesterol levels. A heart-healthy diet typically includes a variety of fresh and unprocessed foods, such as fruits, vegetables, whole grains, legumes, nuts, fish, and lean poultry, while limiting highly processed foods and saturated fats. In addition to diet, regular exercise is also recommended to help manage cholesterol levels. Therefore, it is important to consult with your healthcare provider to determine the most appropriate treatment plan for managing your cholesterol, which may include a combination of medication, diet, and exercise.
Characteristics and values of a diet to accompany a cholesterol pill:
| Characteristics | Values |
|---|---|
| Purpose | To reduce cholesterol levels in the blood and the risk of heart attack or stroke |
| Foods to include | Vegetables, fruits, wholegrains, legumes, nuts, seeds, avocados, olives, plant-based oils, fish |
| Foods to reduce or avoid | Animal foods high in cholesterol, such as dairy products, eggs, meat, poultry, and some seafood; highly processed foods like takeaways, baked goods, chocolate, chips, lollies, and sugary drinks |
| Lifestyle changes | Increased physical activity, maintaining a healthy weight, quitting smoking |
| Medication | Statins are a common prescription medication to lower cholesterol levels; other options include niacin (prescription form only), omega-3 fish oil supplements, and various other cholesterol-lowering drugs |
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What You'll Learn
Include healthy fats, fibre, and protein in your diet
While medication can help lower cholesterol levels, it is important to also maintain a healthy diet and exercise routine. A healthy diet includes a good balance of healthy fats, fibre, and protein.
Healthy fats can increase good (HDL) cholesterol. HDL cholesterol is good because it brings cholesterol to your liver, which then gets rid of it. Foods that contain healthy fats include avocados, nuts, seeds, olives, plant or seed oils, and fish.
Fibre-rich foods are important for gut health and can reduce bad (LDL) cholesterol in your blood. Fibre-rich foods include vegetables, fruits, wholegrains, legumes, nuts, and seeds.
Protein-rich foods provide the body with nutrients that are important for maintaining health and body functions. These include B vitamins, iron, magnesium, and zinc. Good sources of protein include meat, poultry, seafood, beans, peas, lentils, eggs, nuts, seeds, and soy products.
It is important to note that while fats are essential in a healthy diet, they should be consumed within reasonable calorie limits. Fats have more than twice as many calories per gram as protein or carbohydrates, so they can contribute to weight gain if consumed in excess.
In addition to including these food groups in your diet, it is also important to limit your intake of highly processed foods, sugary drinks, and red meat.
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Limit processed and red meat
While meat can form part of a healthy diet, it is recommended that you limit your intake of red and processed meat. This is because eating too much can lead to health problems. Red meat includes beef, veal, lamb, mutton, pork, goat, venison, and rabbit. Processed meat is any meat that has been preserved by smoking, curing, salting, or adding preservatives. This includes sausages, ham, bacon, salami, pâté, and canned meat such as corned beef.
Red meat is a good source of protein, vitamins, and minerals. For example, it provides us with iron, zinc, and B vitamins. Meat is also one of the main sources of vitamin B12 in the diet. However, it is important to be mindful of how much red and processed meat you are consuming as it can increase your risk of bowel (colorectal) cancer. In addition, processed meat can be high in salt, and eating too much salt can increase your risk of high blood pressure.
If you are taking cholesterol medication, it is still important to watch your diet. Statins, for example, are recommended for most patients with high cholesterol and can help lower the risk of heart attack or stroke. However, your healthcare provider will look at your individual risk of heart and blood vessel disease when deciding if you should take a statin medication. They may also recommend lifestyle changes, such as a healthier diet and more physical activity, in addition to medication.
If you currently eat more than 90g (cooked weight) of red or processed meat per day, it is recommended that you cut down to 70g or less. This can be achieved by eating smaller portions of red and processed meat, eating these meats less often, or swapping them for alternatives. For example, you could try having a meat-free day each week or swapping red or processed meat for fish or shellfish. You can also include more vegetables, beans, and pulses in your diet and use less meat in dishes such as stews, curries, and casseroles.
In addition to limiting red and processed meat, there are other dietary changes you can make to improve your cholesterol levels. Eating more plant-based foods like vegetables, legumes, fruits, wholegrains, nuts, and seeds is good for heart health. Choosing unflavoured milk, yoghurt, and cheese, and opting for reduced-fat varieties if you have high cholesterol, can also help. Including healthy fats such as avocado, nuts, seeds, olives, and plant-based oils in your diet can increase your levels of good (HDL) cholesterol. Finally, eating foods that are high in dietary fibre can help reduce levels of bad (LDL) cholesterol in the blood.
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Exercise regularly
Exercise is an essential part of managing cholesterol levels and improving heart health. According to the American Heart Association, high cholesterol is caused by a lack of exercise and being overweight, among other factors.
The recommended amount of exercise to lower cholesterol is at least 30 minutes, five to seven times per week. It is important to start slowly and build up, especially if you are new to exercise, overweight, or have joint issues. Walking, slow jogging, and swimming are great ways to get started, and yoga is a good option for those who are less keen on cardio. These exercises can help lower cholesterol and blood pressure.
Aerobic exercise that is repetitive and works multiple muscle groups is the best type of exercise to reduce cholesterol. Over time, you can increase the intensity of your workouts. For example, if you start with walking, you can gradually increase to longer walks and then a slow jog.
Combining exercise with a healthier diet and lifestyle choices will have the most significant impact on lowering cholesterol. Losing weight also increases HDL, or "good," cholesterol.
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Reduce alcohol and tobacco consumption
While statins are the most common prescription drug used to lower cholesterol, lifestyle changes such as a healthier diet and more physical activity may also help to prevent or treat unhealthy cholesterol levels.
Excessive alcohol consumption can lead to higher cholesterol levels, so it is important to drink in moderation. Alcohol can cause weight gain, which in turn can increase cholesterol levels. Drinking in moderation is defined as one glass of wine or beer a day for women, and two for men. Drinking water or soft drinks between alcoholic drinks can help slow you down.
In addition, smoking can lead to high cholesterol levels. While quitting smoking can be extremely challenging, there are many resources available to help you quit, including therapy, medication, and support groups.
Healthy Fats and Fibre
Consuming healthy fats such as avocado, nuts, seeds, olives, plant-based oils, and fish can increase HDL (good) cholesterol levels. Eating foods high in fibre, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, can help to reduce LDL (bad) cholesterol levels.
Heart-Healthy Eating
The Heart Foundation recommends a diet that is mostly plant-based and includes a variety of fresh, unprocessed foods. This means eating plenty of vegetables, legumes, fruits, whole grains, nuts, and seeds, as well as lean protein sources such as fish, seafood, eggs, and poultry in moderation. It is also important to limit highly processed foods, sugary foods and drinks, refined carbohydrates, and saturated fats.
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Consult a doctor about medication
If you are considering taking medication to lower your cholesterol, it is important to consult a doctor. They will be able to advise you on the best course of treatment, which may or may not include medication, depending on your individual circumstances.
Doctors will often recommend lifestyle changes, such as a healthier diet and increased physical activity, before prescribing medication. A heart-healthy diet typically includes a variety of fresh and unprocessed foods, with a focus on fruits, vegetables, whole grains, legumes, nuts, fish, and poultry. It is also recommended to limit highly processed foods, including takeaways, baked goods, chocolate, chips, sweets, and sugary drinks. In addition, it is important to be mindful of portion sizes, as eating too much can increase cholesterol and the risk of heart disease.
If lifestyle changes are not enough to lower your cholesterol, or if you are at high risk of a cardiovascular event, a doctor may recommend medication such as statins. Statins are a class of prescription medication that lowers LDL, or "bad", cholesterol that builds up in the arteries. They work by interfering with the liver's production of cholesterol. While statins are typically well-tolerated, they may cause side effects in some people. Therefore, it is important to consult a doctor before taking any medication, including statins, to ensure that it is safe and appropriate for you.
In addition to statins, there are other medications that can help lower cholesterol. These include niacin, which comes in prescription form and as a dietary supplement, and omega-3 fish oil supplements, which can help lower triglyceride levels. However, it is important to note that dietary supplements are not regulated and may contain varying amounts of the active ingredient. Therefore, it is crucial to consult a healthcare professional before taking any supplements to ensure they are safe and will not interact with other medications.
Overall, while medication can be an effective tool in managing cholesterol, it is important to consult a doctor to determine the best course of treatment for your individual needs. They will be able to assess your risk factors, consider any potential side effects, and advise you on the safest and most effective treatment plan.
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Frequently asked questions
A heart-healthy diet is recommended for those taking cholesterol pills. This includes eating a variety of fresh and unprocessed foods, including fruits, vegetables, whole grains, legumes, nuts, fish, and poultry. It is also important to limit highly processed foods, saturated fats, and trans fats.
Foods that are high in cholesterol, such as red meat, processed meats, dairy products, eggs, and some types of seafood, should be limited or avoided.
Marine-derived omega-3 PUFAs can help lower triglycerides, but they should only be taken under the direction of a healthcare professional as they may have serious side effects and negative interactions with other medications. Niacin is another supplement that can be taken, but it should also be done so under medical supervision.
In addition to diet, increasing physical activity, eliminating tobacco, and limiting alcohol consumption can help manage cholesterol levels. Losing weight, especially around the middle, can also reduce cholesterol levels.
