High Cholesterol Affects Millions in England — But Experts Say Diet Changes Can Help

More than two in five people in England are currently affected by high cholesterol, new NHS data reveals — a condition that can silently raise the risk of heart attacks and strokes if not appropriately managed.

Cholesterol is a waxy substance found in the blood, and when levels become too high, it can accumulate in the arteries, narrowing them and disrupting normal blood flow.

Certain groups are more vulnerable, including men over the age of 50, post-menopausal women, and individuals of South Asian or sub-Saharan African descent. But unhealthy habits — such as weight gain, inactivity, poor diet, and excessive alcohol intake — are also major contributors.

While genetics can play a role, medical experts emphasize that high cholesterol is often preventable and manageable through lifestyle adjustments.

Cardiologist Dr. Romit Bhattacharya of Mass General Brigham explained that full-fat dairy products and red meat are particularly high in saturated fats, which are closely linked to elevated cholesterol levels.

“These foods are designed to support developing infants, not adult bodies,” he said, warning that saturated fat intake should be kept below 10% of daily calorie consumption.

Common culprits include butter, cream, whole milk, red meat, fried foods, and processed baked goods. Dr. Bhattacharya also advises limiting palm and coconut oils, which are often marketed as healthy but are rich in saturated fat.

However, it’s not all bad news. Diets rich in plant-based foods can offer powerful cholesterol-lowering benefits. “Please don’t produce cholesterol,” said Dr. Bhattacharya. “High-fiber plant foods help flush the digestive system, feed beneficial gut bacteria, and reduce cholesterol absorption in the body.”

He recommended a balanced intake of leafy greens, such as spinach; fiber-rich grains like oats and brown rice; fruits and berries; nuts, including almonds and walnuts; and lean, oily fish like salmon or mackerel.

The key to success, he stressed, lies in consistency rather than temporary diet trends. “Fad diets may produce short-term results, but maintaining heart health is about sustained changes,” Dr. Bhattacharya said. “If you stick to healthy choices most of the time, you’re on the right track.”

Health officials also urge the public not to delay cholesterol testing. The NHS advises anyone over the age of 40, those who are overweight, or individuals with a family history of heart disease or high cholesterol to consult their GP for a screen.

“Early detection, combined with dietary and lifestyle changes, can make all the difference,” Dr. Bhattacharya concluded.