Our community members are treated to special offers, promotions and adverts from us and our partners. You can check out at any time. More info
A cardiac nurse has revealed two methods to reduce your cholesterol levels within "two to three weeks". Her guidance could help cut your chances of suffering heart attacks and strokes.
Elevated cholesterol indicates an excess of a fatty substance called cholesterol circulating in your bloodstream. This can gradually cause your arteries to become rigid and narrow, preventing normal blood circulation.
Fortunately, there are measures we can implement to help decrease our cholesterol readings. In an article for the British Heart Foundation (BHF), cardiac nurse Ruth Goss offered her expert advice.
She explained: "Being told you have high cholesterol can be worrying, and you may be wondering how long it will take for your blood cholesterol to come back down to a healthy level. It's important to lower high cholesterol because it can cause the build-up of fatty deposits in your blood vessels (arteries), which, over time, can increase your risk of having a heart attack or stroke.
"And although lowering your cholesterol is not something you can do overnight, there are lots of things you can do to bring it down and possibly see results within two to three weeks."
Ruth identified the two "main" approaches to lowering cholesterol as:
Making lifestyle changes - like eating a healthier diet, exercising more, managing your weight and stopping smoking Taking cholesterol-lowering medicines like statins Lifestyle changes
Initially, Ruth suggested addressing your eating habits. Cutting back on saturated fat consumption and increasing fibre intake, alongside adopting a well-balanced eating plan such as the Mediterranean diet, can "help reduce cholesterol levels by as up to 10 per cent typically by eight to 12 weeks".
She continued: "Making these changes to your diet for the long-term will not only help lower your cholesterol levels but will also help manage other risk factors for heart and circulatory disease."
Physical activity also plays a crucial role in lowering cholesterol. She observed that 150 minutes of exercise weekly could help cut "bad" cholesterol.
Additionally, Ruth recommended giving up smoking. This is because the habit can make cholesterol "stickier", meaning it clings to your blood vessel walls more easily.
"It can also lower the amount of good cholesterol - called HDL-cholesterol - which helps to remove any cholesterol that's stuck to your artery walls," she said. "Both of these actions mean fatty deposits can build up in your arteries faster if you smoke, increasing your risk of heart attack and stroke.
"If you stop smoking, your blood becomes less sticky within two to three weeks and this helps reduce your bad cholesterol."
Medication
Should you have elevated cholesterol levels, your GP might prescribe specific medications. "For some people, lifestyle changes alone are not enough to lower cholesterol levels, and your doctor may advise you to start taking medicines to help manage it," Ruth said.
"If you're concerned about starting medicines, speak to your doctor about your options."
Statins are among the most frequently prescribed medications for managing elevated cholesterol levels. Ruth explained that these drugs can begin to impact your cholesterol within three to four weeks.
Nevertheless, statins aren't appropriate for all patients - in such cases your GP may recommend alternative treatments. Anyone worried about their cholesterol should consult their doctor.