May 9, 2025
Top tips for lowering High Cholesterol
Simple Swaps, Smarter Eating, and Movement That Works
If you’ve been told your cholesterol is too high—don’t panic. You’re far from alone, and the great news is: there’s a lot you can do to lower it naturally.
High cholesterol often doesn’t come with symptoms, but over time it can increase the risk of heart disease and stroke. The good news? With a few consistent lifestyle tweaks, we can turn things around—without turning your life upside down.
Let’s dive into some smart, heart-friendly tips to help bring your cholesterol into a healthier range.
- Swap This for That: Easy Food Fixes
Making simple food swaps can have a huge impact over time.
| Instead of… | Try this… |
|---|---|
| Butter or lard | Olive oil or Avocado oil |
| Full-fat cheese | Low-fat cottage cheese or a small portion of reduced-fat cheese |
| White bread/rice/pasta | Wholegrain or wholemeal versions |
| Red meat (like burgers or sausages) | Skinless chicken, turkey or plant-based proteins like lentils and beans |
| Crisps or pastries | Unsalted nuts, popcorn or oatcakes |
| Cream | Low-fat natural yoghurt or plant-based alternatives |
Our Tip: Aim for foods high in soluble fibre—like oats, beans, lentils, and apples. These help “sponge up” cholesterol in the gut and carry it out of the body.
- Heart-Healthy Recipe Ideas
Eating well doesn’t mean boring salads! Here are a few of my go-to ideas:
| Breakfast | Lunch | Dinner | Snack ideas |
|---|---|---|---|
| Overnight oats with chia seeds, a spoon of flaxseed, berries, and a dollop of yogurt | Lentil Soup with wholegrain bread | Stir-fried tofu and veggies with brown rice | A handful of almonds or walnuts |
| Wholemeal toast with avocado and tomato slices | Grilled salmon or mackerel salad with olive oil and lemon dressing | Chickpea curry with spinach and wholegrain roti | Apple slices with nut butter |
| Grilled chicken with roasted veg and quinoa | A small portion of hummus with carrot sticks |
Cooking Tip: Steam, bake, grill, or stir-fry—instead of deep frying—to cut down on saturated fats.
- Move More, Sit Less
Exercise helps raise HDL (your “good” cholesterol) and lower LDL (the bad kind). It doesn’t have to mean a gym membership.
Here’s how to get started:
- Aim for 150 minutes of movement a week—that’s just over 20 minutes a day.
- Brisk walking, dancing, cycling, and swimming are all excellent.
- Use stairs instead of the lift, or walk during phone calls.
- Add resistance training (using your body weight or light weights) twice a week.
Chequers says: Movement is medicine. If you’re short on time, 10 minutes here and there still counts. It’s the consistency that matters.
- Check In & Keep Track
It’s helpful to keep an eye on your numbers:
- Ask your GP for a cholesterol check if it’s been over a year.
- If you’re prescribed medication like statins, take them as directed.
- Track what you eat and how you feel—small tweaks can make a big difference.
We also recommend keeping a “Heart Health Diary” to record meals, movement, and mood—this can highlight what’s working well for you.
Final Word from us
High cholesterol can feel intimidating, but it’s manageable—and often reversible—with the right steps. Remember, it’s not about perfection; it’s about building habits you can live with long-term.
Start with one swap, one walk, one meal. Your heart will thank you.
Until next time,
Chequers Health Group
Need a little more support? We’re here.
If this blog has raised questions for you or you’re ready to take the next step in managing your Cholesterol, we’re here to help at Chequers.
You can book a private GP appointment with us for personalised guidance, blood tests, or specialist referrals. We also offer ultrasound scans and a full range of diagnostic support, all under one roof.
Whether it’s for clarity, confidence, or a proper plan, we’re just a click away.
Book an appointment today or call us on 01204 928850 to speak with our friendly team.
Take care,
Chequers
