As we age, the risk of high cholesterol increases, particularly for those over 50. Excess cholesterol in the blood can clog arteries, raising the chances of heart disease and stroke. Fortunately, there are effective steps you can take to reduce cholesterol levels and improve your overall heart health.
The NHS recommends at least 150 minutes of moderate exercise each week—roughly 20 to 25 minutes a day. Activities such as brisk walking, swimming, and cycling are excellent choices for beginners. According to the British Heart Foundation (BHF), physical activity helps carry “bad” cholesterol (LDL) to the liver, where it is processed and removed from the body.
You don’t need to join a gym or run marathons to benefit. Simply increasing your daily movement can enhance your mood, boost energy, and improve sleep quality.
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Diet is equally important in managing cholesterol. Foods high in saturated fats raise cholesterol levels, so swapping butter for vegetable oil spreads, whole milk for skimmed milk, and sour cream for natural yoghurt can make a difference. Opt for leaner meats such as skinless poultry, and incorporate more fish into your meals.
A high-fiber diet helps reduce cholesterol absorption. The BHF advises eating at least five portions of fruits and vegetables daily, along with pulses like lentils and beans. Snacking on nuts and seeds instead of salty crisps is also recommended.
Quitting smoking is one of the best ways to improve heart health. The BHF notes that within days of quitting, your health starts to improve, and within a year, your risk of heart disease can be halved.
Certain groups—including men, people over 50, post-menopausal individuals, and those of South Asian or sub-Saharan African descent—are more vulnerable to high cholesterol. If lifestyle changes aren’t enough, your doctor may prescribe medications such as statins to help lower cholesterol production.
If you’re concerned about your cholesterol levels, speak with your GP to get personalised advice and support in managing your heart health.