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5 easy ways to keep your cholesterol levels 'healthy' with simple lifestyle habits - Dr Amir Khan reveals all.

gaymen2
8 hours ago
4 min read

Story by Grace Walsh

While cholesterol gets a bad name, it's "essential" for our bodies to function as it helps to make hormones and vitamin D among other vital processes, the doctor says. However, he warns that our livers make enough of the fat-like substance so there's no need to try and "add any more through diet".

In fact, adding more cholesterol to your body is like "adding sand to a beach", he says. "It's just not needed."

Too much cholesterol can cause "fatty material to build up on the inside of your artery walls, and that can increase your risk of heart disease and strokes," he says.

There are things outside of our control when it comes to our cholesterol levels, such as family history, age, and genetics, but a couple of simple changes can help keep your levels healthy, such as including more cholesterol-lowering foods in your diet. Of course, the doctor warns, "you should always take medication as prescribed".

How to keep your cholesterol levels healthy

1. Choose healthy fats

The doctor says there's no need to completely eliminate fats if you're looking to lower your cholesterol levels naturally or keep them healthy. Instead, look to swap out trans fats and saturated fats with monounsaturated ones and omega-3 fatty acids.

Foods rich in 'healthy' monounsaturated fats include:

Olive oil
Nuts
Avocados
Oily fish like salmon, mackerel, and tuna
Walnuts
Chia seeds

"Trans fats are found in things like margarines, pastries, microwave popcorn, and many fast foods," he notes. They are also found in many ultra-processed foods.

2. Make friends with fibre

You might have heard that getting more fibre in your diet is essential for staying full throughout the day and for better gut health. It's also a winner for keeping your cholestrol levels healthy.

"Make friends with fibre, especially soluable fibre, which forms a gel-like substance in your gut and can reduce fat absorption", says Dr Khan.

Foods rich in soluble fibre include:

Oats
Beans
Lentils
Seeds
Vegetables

3. Move regularly

"Move regularly and maintain a healthy weight" to keep your cholesterol levels healthy, the doctor says.

"Regular movement, whatever that looks like for you, has been shown to reduce harmful fats and increase beneficial ones in our body," he says.

That doesn't necessarily mean exercising for hours on end. Research published in the Sports Medicine Journal shows that walking for 30 minutes, three times a week, is enough to raise the 'good' cholesterol (HDL) and lower levels of 'bad' cholesterol (LDL).

The NHS recommends 150 minutes of moderate-intensity exercise every week to stay healthy. That's movement where you're a little out of breath and sweating but can still hold a conversation.

"Find something you enjoy doing...and do it regularly," advises Dr Khan.

4. Stop smoking

We know that smoking is harmful to us. The impact it has on our cholesterol levels is another reason to quit, says Dr Khan.

"Smoking causes an increase in harmful fats, causes cholesterol to build up on your arteries and hardens your arteries, all of which are a recipe for heart attacks and strokes," he says.

"There are lots of free smoking cessation clinics available on the NHS, so speak to someone at your GP surgery."

5. Think about plants

And in particular, "something called plant sterols and stanols. These have similar chemical structures to actual cholesterol and can block the absorption of cholesterol from your gut, so you end up pooing it out instead," he says.

"They are found in small quantities in things like fruit, vegetables, and nuts, but to get the recommended amount, which is around two and a half grams per day, you need to consume foods that have been fortified with them, such as certain yogurts and spreads," says Dr Khan. "But, as always, as part of a balanced diet."

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JB Comments: I am on Statins. Have been for around 6 months. Interesting that the doctor immediately - some time ago, suggested medication rather than offering a dietician who could teach me about a better diet - NO - straight on the meds... Trouble is, they are not for everyone as many suffer from side affects. Me: Other than they make my joints ache worse than before, and I am not sure if this is just my Arthritis getting worse or it actually is in corolation to the Statins... I don't know. I watch my diet as much as I can and rarely eat biscuits or cakes, ice cream and fatty meats, but I do still eat them, just a LOT less than I did before... Long gone are the days when I could eat a whole ( small ) tub of Ben and Jerry's... or 3 or 4 pieces of cake... or after dinner a nice dribbly and moist Spotted Dick or Syrup Sponge with 'lashing' of syrup and custard...

Oh now my mouth is watering.

It is extra hard for me as I cook for guests every day and cook certain foods I should not eat because of my cholerterole being high, and so have to sit and watch... aaahhh...

I have - however - cut down on smoking... hugely cut down. Never intend stopping altogether but at least a 2/3rds cut down which must help... I tried red wine for a couple of nights as it is good at fighting cholesterole and as a non drinker, I thought,. why not... except the next day - WOW - It caused my Gout to kick off and I could hardly walk for 48 hours... so no red wine then huh ???

'Aint it fun getting old...???

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