High cholesterol: how Nigel tackled it

“For the last few years my regular health check at the GPs had shown my cholesterol levels were on the borderline of being unhealthy. But at the 2022 health check, the doctor gave me a call, concerned that my cholesterol was now too high.

She was quite blunt about my risk of having a heart attack in the next 10 years. It made me realise I needed to take this seriously.

I was prescribed a statin and a nurse from the clinic gave me a call to advise me on healthy lifestyle changes I could make to tackle my high cholesterol.

She emailed me some links to online information on a balanced diet and I was pleasantly surprised.

It wasn’t as bad as I thought it was going to be. I thought I’d only be allowed lettuce leaves but actually I can still have a varied diet.

Rather than completely cutting out all unhealthy food and alcohol, I’ve found ways to reduce how much I have.

Simple tweaks to my diet

I still have red meat but less. Steak is now a once-a-month treat. I discovered vegetarian meals can be tasty and filling and I really enjoy barbecued or grilled fish.

I’ve switched from having pain au chocolat every day for breakfast to having 2 pieces of fruit and sugar-free muesli. I’ll still have a piece of cake as an occasional treat, but not daily anymore.

I enjoy drinking cask ale. Now if I’m having a beer or visiting the pub, I will drink a pint or 2 of water first, to satisfy my initial thirst. This helps me reduce the number of beers I have. 

Monday, Tuesday and Wednesday are my alcohol-free days. I drink about half what I used to. It saves me money and now when I drink, it’s quality over quantity.

Getting active and learning to relax

One thing which made things easier was that my wife Christine (pictured below) and I took on the challenge to get healthier together.

When I started, we had to think about everything but now it’s just our normal and it’s become as easy as breathing.

I also started running again. I used to jog regularly but I stopped around the time I was 50. 

When I started again, I gradually built up my fitness. I would run a bit, then walk a bit. Then I slowly reduced the walking part. I now run 2 miles, 3 or 4 times a week.

Another hobby I’ve got back to is watercolour painting. I used to enjoy art at school and I find when I paint, the complete focus allows me to clear my mind. 

Painting and retiring from my busy job as head of an emergency planning team, where I was always on call, 24 hours a day, 7 days a week, has helped me reduce my stress levels. 

In it for the long run

When I had my next health check, in 2023, I was a little disappointed that, although my cholesterol levels had come down, they were at 6.3 mmol/L and so I still had high cholesterol.

But I could see the progress and stuck with the medicine, exercise and diet changes. 

I had to be patient and realise lowering my cholesterol wasn’t something that was going to happen overnight – you have to be in it for the long run. 

At my health check in 2024, my cholesterol was down to 4.5 mmol/L – healthy levels for someone who hasn’t had a heart attack previously.

It’s my new normal

I tell all my friends in similar positions, ‘Stick with the advice the doctors give you. And make changes gradually, so you’ll be able to keep to them.’

I’m so pleased with my progress. It’s not just that I’ve tackled my high cholesterol, I’ve also lost weight and feel better in myself.

I’m generally fitter and have more energy to play with my grandson. And being healthier helps me feel that I’m probably prolonging my life, so I’ll get to spend more time with him and my future grandchildren.

I will keep with the healthy changes going forward – these days I almost don’t think about what I’ve cut back on, it’s just my normal lifestyle now.”

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