How to lower cholesterol levels: guide & infographic

How to lower cholesterol levels: guide & infographic How to lower cholesterol levels: guide & infographic

You’ll be happy to hear that there are different ways to lower cholesterol. Start by looking at the infographic below listing five ways to lower cholesterol levels:

how to lower cholesterol infographic

How to lower your cholesterol in a healthy way

Some of the factors involved in developing elevated cholesterol are uncontrollable – for example, gender, family history, or age. Making a few small changes to set out towards a healthier diet and lifestyle, however, is something you can do something about.

From diet to lifestyle changes, here are five ways to lower cholesterol healthily:

  1. Swap bad fats for good fats. The first step to lower cholesterol is replacing foods high in saturated fats like sausages, butter, biscuits, cake, full fat diary and fatty meats with those containing unsaturated fats (mono- and poly-unsaturated). Also, opt for reduced-fat options – for example, low fat cheeses, low fat yoghurts, vegetable oil-based soft spreads, and lean meat. You could also check our simple swaps page to find delicious alternatives for foods high in saturated fat.
  2. Add variety in your diet. A healthy diet includes many different kinds of food. Along with the NHS recommended five or more fruit or vegetable portions a day, include plenty of whole grains and pulses for soluble fibre. Nuts, seeds, vegetable oil based soft spreads, vegetable oils and oily fish are all good sources of unsaturated fat.
  3. Introduce plant sterols into your diet. Eating foods with added plant sterols is an effective way to lower cholesterol. Switching your usual spreads (such as butter) or milk for the spreads or milk from the ProActiv range. The plant sterols in ProActiv foods are clinically proven to actively lower cholesterol. A daily consumption of 1.5 – 2.4g of plant sterol can lower cholesterol with 7-10% in 2-3 weeks as part of a healthy diet and lifestyle with sufficient fruit and vegetables.*
  4. Cut out bad habits. According to the NHS, men should avoid regularly drinking over 3-4 units of alcohol (more than one full glass of red wine or one pint of beer) in a day, and women should try not to regularly drink over 2-3 units in a day. Tips on cutting down on smoking can be found on the relevant section of the NHS site.
  5. Reduce your stress levels and get some exercise. If you’re too stressed, it can be hard to catch 40 winks, and this will actually put your body under physical pressure. Doing 30 minutes of exercise five days a week is a positive step towards a healthier lifestyle, so why not try some of our 10 simple 10-minute workouts to get started?

Three more ways to lower cholesterol

If you want to know more, but you still have no idea where to start, we’ve put together three smart ideas to help you in the lower cholesterol journey:

*Cholesterol is a risk factor in the development of coronary heart disease. There are many risk factors for coronary heart disease and it is important to take care of all of them to reduce overall risk of it.

 

This information has been included in good faith, but is for general informational purposes only, and should not be construed as a guarantee. The nutritional facts and statements on this site are designed for educational and resource purpose sonly, not being substitutes for professional advice. If you have any concerns or questions about your health, you should always check with your GP or healthcare professional.