A healthcare professional has offered guidance on lowering cholesterol levels naturally without using statins, in response to a patient’s concerns about side effects from the medication.
The patient inquired about non-pharmaceutical methods to manage high cholesterol, a condition characterized by an excess of cholesterol in the blood due to factors like poor diet, lack of exercise, obesity, smoking, alcohol consumption, and genetic predisposition. The National Health Service (NHS) emphasizes that adopting a nutritious diet and engaging in regular physical activity can help reduce cholesterol levels.
While some individuals may require statins or other medications, lifestyle modifications are recommended as initial steps. Dr. Frank Hu, a nutrition and epidemiology expert at Harvard T. H. Chan School of Public Health, highlighted the importance of exercise in releasing HDL cholesterol to clear fatty deposits in blood vessels.
Cardiac specialist Dr. Roberto Lobelo suggested following the American Heart Association’s exercise guidelines of at least 150 minutes of moderate or 75 minutes of vigorous activity weekly. Additionally, dietary changes, such as the portfolio diet rich in plant-based proteins, fiber, nuts, and healthy oils, can aid in lowering cholesterol levels.
Studies have shown that the portfolio diet can reduce LDL cholesterol by up to 30%, comparable to the effectiveness of older statin medications. Maintaining this diet is linked to a lower risk of cardiovascular disease. Dr. Andrea Glenn, a nutrition researcher, explained that the combination of foods in the portfolio diet works synergistically to lower cholesterol through various mechanisms.
Incorporating foods like beans, chickpeas, soy products, nuts, and healthy oils can have a positive impact on cholesterol levels. Dr. Hu emphasized the holistic approach of combining diet, exercise, and healthy habits to effectively manage cholesterol levels.