High Cholesterol & Heart Health: Diet, Statins, Symptoms, and How to Lower It Naturally

• 1st September 2025

Understanding High Cholesterol and Heart Health

High cholesterol is one of the most common risk factors for poor heart health, yet it’s also one of the most manageable. Cholesterol itself isn’t the enemy, our bodies need it, but when levels rise too high, fatty deposits can build up in the arteries, raising the risk of heart attacks and strokes.

The good news? Simple changes, like moving away from a high risk cholesterol diet to following a structured low cholesterol diet, alongside statins where needed, can make a major difference in keeping cholesterol under control. Our clinical pharmacists at Core Prescribing Solutions support patients and Primary Care Networks to make informed, sustainable changes for better long-term heart health.

Key Takeaways

• High cholesterol increases the risk of heart disease and stroke, but it can be managed effectively.
• A low cholesterol diet with healthier food choices, combined with lifestyle changes, helps lower cholesterol naturally.
• Statins remain one of the most effective tools for protecting heart health when lifestyle changes alone aren’t enough.

What Is High Cholesterol?

High cholesterol means having too much cholesterol in the blood, which increases the risk of fatty deposits building up in the arteries. Cholesterol is carried in the blood by lipoproteins, and there are two main types:

• LDL (low-density lipoprotein): Often called “bad cholesterol” because high levels can clog arteries.
• HDL (high-density lipoprotein): Known as “good cholesterol” as it helps carry excess cholesterol away from the arteries.
• Triglycerides: Another type of fat in the blood, high levels can also raise cardiovascular risk.

When LDL and triglycerides are too high and HDL is too low, long-term heart health is at risk. If unmanaged, this imbalance can lead to heart attacks, strokes, or peripheral artery disease.

Risks of High Cholesterol

Left unmanaged, high cholesterol silently damages the arteries over time. Excess LDL builds up on artery walls, forming plaques that narrow and harden blood vessels. This process, known as atherosclerosis, restricts blood flow and creates serious risks:

• Heart attack: Plaques can rupture, causing a blood clot that blocks blood flow to the heart.
• Stroke: If a clot forms in or travels to the brain, it can cut off oxygen supply and trigger a stroke.
• Peripheral artery disease: Blocked arteries in the legs can cause pain, weakness, and increase the risk of infection or tissue damage.

For long-term heart health, early detection and proactive management are essential. Regular cholesterol checks, combined with diet, lifestyle changes, and medication where appropriate, can significantly reduce these risks.

High Cholesterol Diet vs. Low Cholesterol Diet

Food choices play a central role in managing cholesterol. A high cholesterol diet, rich in saturated fats, trans fats, and processed foods, can raise LDL and triglycerides, putting the heart at risk. Shifting to a low cholesterol diet helps balance cholesterol levels and protect cardiovascular health.

Foods linked to high cholesterol that should be limited:

• Saturated fats (butter, fatty cuts of meat, full-fat dairy)
• Trans fats (processed snacks, fried foods, baked goods made with hydrogenated oils)
• Excessive red or processed meats

Foods that support cholesterol control:

• High-fibre foods like oats, beans, lentils, and wholegrains
• Healthy fats from nuts, seeds, avocados, and olive oil
• Oily fish such as salmon, mackerel, and sardines (rich in omega-3s)
• Plenty of fruit and vegetables for antioxidants and fibre

Healthy swaps to move away from a high cholesterol diet:

• Use olive or rapeseed oil instead of butter or lard
• Choose wholegrain bread, rice, and pasta instead of white versions
• Opt for lean proteins like chicken, fish, or plant-based alternatives instead of fatty meats

Even small dietary changes, sustained over time, can significantly lower cholesterol naturally and improve overall health outcomes.

Lifestyle Changes to Lower Cholesterol Naturally

Diet is only one part of the picture, lifestyle choices also play a powerful role in helping to lower cholesterol naturally. Alongside medical advice, these changes can make a big difference:

• Regular exercise: Aim for at least 150 minutes of moderate activity each week. Physical activity raises HDL (good cholesterol) and lowers LDL.
• Quit smoking: Stopping smoking improves HDL levels and rapidly benefits overall cardiovascular health.
• Limit alcohol: Drinking too much can raise triglyceride levels. Stick to NHS guidance, no more than 14 units a week, spread over several days.
• Weight management: Maintaining a healthy weight helps control cholesterol, blood pressure, and blood sugar, all of which protect the heart.

By adopting these habits, patients can reduce risks and strengthen heart health without relying solely on medication.

The Role of Statins in Cholesterol Management

Statins are one of the most widely prescribed medicines for managing high cholesterol. They work by reducing the liver’s production of cholesterol, which lowers LDL levels in the blood and reduces the risk of heart attack and stroke.

They are typically recommended for:

• People with very high cholesterol levels
• Patients with existing heart disease or high cardiovascular risk
• Individuals who have not achieved safe cholesterol levels through lifestyle changes alone

While statins are highly effective, some people experience statins side effects, which may include muscle aches, digestive problems, or, less commonly, liver and blood sugar changes. For most patients, the benefits of lowering cardiovascular risk outweigh these risks, but treatment should always be personalised and regularly reviewed with a healthcare professional.

FAQs About High Cholesterol

Take Control of Your Heart Health

Managing cholesterol is about protecting more than numbers – it’s about safeguarding your future health.

If you’re ready to make a change, our clinical pharmacists can provide expert support through personalised cholesterol management services and ongoing medication optimisation support.

For further reading, explore Heart UK – The Cholesterol Charity or contact us directly to speak to our clinical team about your next steps.