How to reduce cholesterol without statins: Three non-pharmaceutical interventions that work ‘in as little as four weeks’

People with high cholesterol generally fall into two distinct categories: those who need cholesterol-lowering medication and those who do not.

The second group will generally be advised to adopt healthy lifestyle changes to improve their lipid profile, starting with diet.

In some cases, these non-pharmaceutical methods can deliver results within a matter of weeks, certified nutritionist Irene Astaficheva told GB News.

Processed foods should be limited to manage high cholesterol levels

“It depends on how seriously you take the changes, in particular if you increase your fibre intake, reduce saturated fat, and exercise regularly.”

A balanced diet is also crucial, with an emphasis on reducing saturated fats found in red meat, high-fat dairy products, and fried foods.

Irene noted: “There are certain foods that can help lower cholesterol levels, but they are not a substitute for statins. For example, phytosterols and plant stanols.

“These substances, found in vegetable oils, nuts, seeds, and specially fortified foods (such as margarine), can help lower LDL cholesterol.”

“Regular physical activity greatly impacts cholesterol levels,” the expert added. “Increasing your physical activity not only lowers LDL but also increases the level of ‘good’ cholesterol (HDL).”

Bradley Serwer, an interventional cardiologist and chief medical officer at VitalSolution, added that the portfolio diet has gained popularity and has been well studied over the past 10 years. spreading butter on bread

Plant sterols are added to certain spreads like margarine

“The portfolio diet is a plant-based diet designed to lower cholesterol,” the expert told GB News.

It includes foods high in soluble fibre, typically found in oats, barley, beans, lentils, fruits, and vegetables.

The diet also emphasises soy protein found in tofu and soy milk, as well as plant sterols found in certain margarine, orange juice, and other fortified products.

Nuts, particularly almonds, walnuts, and other tree nuts, are equally beneficial for managing high cholesterol levels in the blood. While this advice can be useful, it is worth checking with a doctor about the best methods for you before making any changes to your lifestyle.