How I reduced my cholesterol: Puloma’s story 

“I found out about my high cholesterol almost by accident. I’d signed up for the Our Future Health study in November 2023, thinking I’d just pop in and help out. I wasn’t expecting anything to come of it.

So when the results came back showing my cholesterol was 6.7 mmol/L – an unhealthy level – I was stunned.

I’ve always been mindful of my health. I don’t drink, I don’t smoke, I was within a healthy weight range and exercised regularly.

It felt rotten. I thought, ‘Not me – I’m doing everything right.’

From shock to action

I asked my GP to test my cholesterol again and the results still came back high. That’s when I said, ‘Give me 6 months before you start me on medicine. Let me see what I can do.’

It felt particularly frustrating because my husband, whose diet was not as healthy as mine, had also done the test and his cholesterol levels were in the healthy range.

I had to realise that our bodies are individual and they can react differently to the same diet – what matters is finding out what works for your body.

I read a lot of articles about bringing down cholesterol, especially from the British Heart Foundation’s website, and started looking closely at my own diet.

Tweaking my diet and exercise 

I wasn’t eating cakes or biscuits regularly, and I didn’t eat out much.

But I did have more cheese than is recommended. I’d been eating a lot of pasta with cheese before, so I cut back on cheese. And I switched from using ghee (clarified butter) to sunflower oil in Indian dishes I made.

I read every label on the food I bought, avoided anything high (or red) in unhealthy saturated fat, and stopped eating ultra-processed foods. 

I also made small changes to my exercise routine. I was already swimming 3 times a week for 30 minutes. I increased that to 40 minutes and added strength training at the gym. It wasn’t a huge change, but it made a difference.

Small changes add up

By April 2024, my cholesterol had reduced to 4.6 mmol/L – back in the healthy range. I was so relieved. It felt like I’d managed to take control of my health.

My motivation came from both fear and love.

I have 2 boys, aged 6 and 12. I want to be around for them. And I want to set a good example. We’ve made changes as a family – no more eating out more than once a week, no sugar-sweetened drinks, and we cook everything from scratch.

I used to love ghee. It’s a staple in Indian households and something I had every day with rice. Giving it up was hard, but now I don’t even miss it.

I’ve retrained my brain. I remind myself that it’s not just about me – it’s about protecting my children’s health too. 

Tackling stress

Stress was another factor. Before, I was working full-time in a high-pressure job in clinical research. I had little time to myself. I left that job to retrain as a yoga teacher. It meant less money, but I got my health back.

While yoga helps, it’s swimming that I find most calming. It’s my happy place. No phone, no distractions – just the sound of the water. It’s where I feel most present.

I continue to get my cholesterol checked annually and encourage others who’ve been diagnosed with high cholesterol to do the same. It’s a silent condition. You don’t know it’s there until you test.

My advice to others? Don’t give up. Even if you have a family history, there’s so much you can do.

Make small changes, stick with them, and involve your family. It’s not just about you – it’s about creating a healthier environment for all of you.”

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