When Elizabeth Gibson started taking a low-dose statin, she was hit with crippling migraines. Within two weeks, the migraines became unbearable. As an experiment, Gibson stopped taking her statins—instead, she changed her diet and took a low dose medication typically used to supplement statins.
Making these types of adjustments can be an effective way to lower cholesterol, says Dr Nisha Jhalani, MD, director of clinical and educational services at the Center for Interventional Vascular Therapy in the US. "I typically give my patients 3 to 6 months to try lifestyle changes alone to lower their cholesterol," says Jhalani. Along with getting enough sleep, drinking only in moderation, and exercising for at least 30 minutes daily, she recommends a diet high in fruits, vegetables, nuts, beans, whole grains, fish, and lean meat, as well as getting enough sleep.
For Gibson, changes to her diet and exercise were a success: Her migraines ceased, and she was able to effectively lower her cholesterol without relying on statin drugs. Three years ago Gibson's cholesterol was 199/66 (overall 294). Now, she fuels up on protein- and fiber-rich food, schedules hourly walk breaks at work, and her cholesterol is down to 139/72 (overall 240).
"I think that relying on healthy fats and eating significantly more fresh vegetables made a big difference in my cholesterol levels," says Gibson. Here's exactly what she eats to help keep her cholesterol low, while avoiding statins:
Breakfast: Gibson has a cup of drip coffee with reduced fat milk each morning. It's accompanied by old-fashioned porridge cooked with skim milk, and topped with a ¼ cup of muesli which has a variety of nuts and seeds, dried unsweetened coconut flakes, and a small portion of dried cranberries. (Porridge is made with oats - one of 12 foods that lower cholesterol naturally.)
Lunch: Gibson often has a giant salad with mixed greens, celery and tomatoes, topped with chicken, feta, and a homemade vinegar and oil dressing. Another favorite lunch is salmon salad made with canned salmon, lemon juice, and a little bit of mayonnaise spread on multi-grain crackers.
Snack: A big glass of soda water with ice and a splash of ginger ale; dark chocolate that contains at least 70% cacao; or plain Greek yogurt with a sprinkling of nuts or muesli.
Dinner: Gibson has steamed fish, served with brown rice and steamed broccoli. Another typical dinner is lamb chops with herbs and shallots, served with sautéed mushrooms and sweet potato.
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