According to the Heart and Stroke Foundation of South Africa (HSF), 10 South Africans suffer a stroke every hour. One of the big contributors to strokes in South Africa is the prevalence of high cholesterol. Sadly, 80 percent of heart disease-related deaths in individuals under the age of 60 are preventable through a healthy balanced diet, regular exercise and avoiding smoking. And, experts say it is possible to lower cholesterol naturally.
“Simple and consistent changes to our lifestyle can reduce our risk of heart disease,” says dietician Berna Harmse. “As South Africans, we should be more aware of cholesterol and heart health in general, as we have a very high incidence of heart disease in our country.”
Can you lower cholesterol naturally?
It’s possible to lower your cholesterol without medication, says Chantell Hayward-Zeelie, clinical pharmacist, but “the extent depends on the individual and their starting point.” If someone has moderately elevated cholesterol levels, lifestyle changes can make a dent in that number, she says.
“In everyday life, healthier eating habits typically lower low-density lipoprotein (LDL, or “bad”) cholesterol by about 10–15%,” says Hayward-Zeelie. “In clinical studies, more structured dietary approaches (where multiple interventions are applied consistently and precisely) have achieved reductions of around 30%.” But Hayward-Zeelie emphasises that these scenarios are the ideal rather than what happens in reality.
So, is there a reasonable, realistic way to lower cholesterol naturally? It’s possible, says Hayward-Zeelie, but you should see it as a toolbox of tricks rather than one silver bullet. “These improvements rarely come from one change alone. They tend to result from a series of small, sustainable habits that work together over time,” she stresses.
That said, lifestyle has clear limits, says Hayward-Zeelie. “In cases of very high cholesterol, particularly genetic conditions such as familial hypercholesterolaemia, lifestyle changes alone are usually not enough to bring levels into a safe range, and medication is often required to reduce long-term cardiovascular risk.”
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Strategies To Lower Cholesterol Naturally
Quit smoking. Seriously
Smoking is frequently listed as one way to lower cholesterol. And while it might seem unrelated – smoke isn’t food – it’s critical to address. “Smoking lowers HDL cholesterol and significantly increases cardiovascular risk,” explains Hayward-Zeelie. And yes, this applies to vaping, too.
Know Your Fats
Saturated fats such as those found in butter, full-fat dairy and fatty meat should be avoided or at least limited because they can increase your level of bad cholesterol. Polyunsaturated and monounsaturated fats are healthier and can be found in foods such as nuts, seeds, avocado, soft spreads and oily fish.
Choose Low-Fat Dairy Foods
Fat-free or low-fat milk, low-fat yoghurt and reduced-fat cheese are all better options. Use low-fat yoghurt instead of cream when cooking or making desserts.
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Opt For Lean Meat & Oily Fish
Red meat can be high in unhealthy fats. Try substituting some meat with fish, chicken, beans and lentils. Eat fish like pilchards, salmon, trout or herring that are high in heart-healthy Omegas once or twice a week.
Get Plenty Of Fibre
Swap white bread and pasta for brown and whole-grain varieties. Oats, vegetables, fruit and pulses such as beans and lentils are also great sources of fibre.
Get Your Five-A-Day
Eat a mix of fruit and vegetables to get the vitamins, minerals and fibres you need. The more colourful your meals are, the more likely you are to be getting the nutrients you need.
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Include Plant Sterols
These are found at low levels in everyday foods like fruits, vegetables and cereals. But to get a significant cholesterol-lowering effect, you need to eat foods enriched with plant sterols like Flora pro.activ.
Use Oils Instead Of Butter
Oils from seeds and nuts are rich in ‘healthy’ fats. Why not make up your own mix of seeds, nuts and dried fruit for healthy snacking at your fingertips instead of eating cake and biscuits?
Cut Down On Salt
Eat no more than five grams of salt a day. Experiment with herbs and spices instead and avoid salty snacks like crisps, which are also usually high in bad fats, which can raise your cholesterol.
“Small changes accumulate and achieve lifelong health – we are all a work in progress. Try to limit fast food that is deep fried and loaded with unnecessary calories. Adding variety to our diets should be a fun experience and not take away the joy of eating,” concludes Harmse.
