How I lowered my cholesterol: Amir’s story

“I’d known since around 2007 that I had high cholesterol, but because I was going to the gym a lot and was a healthy weight, I wasn’t too concerned. 

When I had a heart attack in December 2024, everything changed.

I was doing a high-energy fitness class when I felt a sharp pain in my chest that radiated to my jaw. It passed quickly, so I didn’t think much of it. But later that day, I felt anxious and unwell. I went home, thinking I’d just overdone it.

The next morning, the pain was still there, and something felt off. I called an ambulance, and they did an ECG at my house. Within minutes, I was rushed to the Royal Free Hospital.

The cardiologist told me I’d had a heart attack and needed a stent urgently. During this procedure, the cardiology team realised other arteries were blocked and a few weeks later, I had 3 more stents fitted.

It was a wake up call.

Exercise alone wasn’t enough 

I’ve always been active – doing circuit training, body pump, yoga, 5 to 6 times a week. But I realised that exercise alone wasn’t enough. 

My diet wasn’t terrible, but I had a weakness for chocolate, biscuits, and cakes. I’ve cut those out almost completely now. I’ve also reduced takeaways and ultra-processed foods. And I avoid butter and use olive oil instead.

I’ve increased how much oily fish, nuts, seeds, and vegetables I eat. For breakfast, I have oats with walnuts, pumpkin seeds, and sunflower seeds. If I want sweetness, I’ll add a chopped date. 

I’ve swapped refined carbs for wholegrains – brown rice, wholemeal bread – and I make sure I’m keeping to recommended portions of different food groups. 

Most of my meals are home-cooked now. My brother, who lives nearby, and I both enjoy cooking, and we often share meals.

I plan ahead my meals and go shopping with a list. I also make smart choices if I’m eating out.

Medicine helps

Medicine has been key for me. I take aspirin and ticagrelor to reduce the risk of a future heart attack, ramipril and bisoprolol to treat high blood pressure, and a statin to reduce high cholesterol. 

Because I take so many, I set alarms to remind me, and I keep my tablets somewhere visible. I also carry a small bag of tablets with me if I’m out, so I won’t miss taking them.

It takes effort, but it’s worth it.

Within 3 months of starting the medicine, my cholesterol dropped from around 6 to 3.5 mmol/L – that’s a healthy cholesterol level for someone who has had a heart attack. My LDL – the ‘bad’ cholesterol – halved. Seeing those results was encouraging.

The time I spent at cardiac rehab at Barnet Hospital helped a lot. They guided me through getting back to exercise, having a healthy diet, and stress management.

Opening up about problems

I really needed to address what was causing stress in my life.

I run my own software business, so I don’t have the security of a regular pay cheque.

More challenging was caring for my mum, who has advanced dementia. My dad struggles, and I was constantly being asked to help – shopping, errands, everything.

After the heart attack, I had to set boundaries. I told my dad I couldn’t keep reacting to last-minute requests. Now we plan ahead how I can help, and it’s made a huge difference. 

I’ve also become more open. I used to bottle things up, but now I talk to friends and family about how I’m feeling. My brother says I’m like a different person – more relaxed and more communicative.

Mindfulness has helped too. I do breathing exercises after workouts or in quiet moments at home. Just sitting for 10 minutes, focusing on my breath, helps me reset.

A whole lifestyle approach

I used to think exercising was enough to protect me but now I know I need a whole lifestyle approach. The small things add up and it’s just a nicer way to live.

What keeps me motivated is more than just avoiding another heart attack. I want to live better. I’m eating healthier, managing stress, and connecting more with people.

Don’t wait for a crisis. Look at your lifestyle holistically – diet, exercise, stress, relationships and take medicine if you need it.

And don’t be afraid to talk. You’re not alone. Everyone is dealing with something. The more you share, the more support you’ll find.”

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