At Lygon Everyday Chemist, I often meet people who are confused about cholesterol. Some are told they have “high cholesterol” and immediately worry. Others wonder if they really need to take a statin, or whether food alone can fix the problem.

The truth is, cholesterol itself isn’t bad, it’s about balance and understanding how it works in your body.

What is cholesterol?

Cholesterol is a natural fatty substance your body needs to build cells and hormones. It travels through the bloodstream attached to proteins called lipoproteins.

We mainly look at two types:

• LDL (Low-Density Lipoprotein) often called the “bad” cholesterol because high levels can build up in artery walls and form plaques.

• HDL (High-Density Lipoprotein) known as the “good” cholesterol because it helps clear excess LDL from your blood.

When LDL is high and HDL is low, your risk of heart attack and stroke increases. A simple blood test can tell you where you stand.

What’s considered high or low?

While everyone’s situation is different, the Heart Foundation generally considers LDL below 2.0 mmol/L and HDL above 1.0 mmol/L for men (1.3 mmol/L for women) as healthy ranges. Triglycerides (another blood fat ) are ideally below 1.7 mmol/L.

For adults over 45 years (or over 30 for Aboriginal and Torres Strait Islander peoples), a regular Heart Health Check with your GP or pharmacist is highly recommended.

Why statins are prescribed?

Statins are one of the most studied and effective medicines for lowering cholesterol and reducing the risk of heart attack or stroke. They work by slowing cholesterol production in the liver and helping your body clear LDL from the blood.

Common statins include atorvastatin, rosuvastatin, simvastatin and pravastatin.

Beyond lowering cholesterol, statins also reduce inflammation inside blood vessels and help stabilise fatty plaque . This makes arteries less likely to rupture and cause a heart event.

Like any medicine, statins can have side effects such as mild muscle aches or changes in liver function tests, but most people tolerate them well. Your GP will help monitor and adjust treatment as needed.

The role of diet and lifestyle

Medication works best when paired with healthy daily habits. You can make a real difference by adjusting what you eat.

Foods that help:

• Oats, barley, lentils, and beans – these contain soluble fibre that binds cholesterol and helps remove it from your body.
• Olive oil and avocado – rich in monounsaturated fats that support heart health.
• Nuts and seeds – almonds, walnuts, chia, and flaxseed are excellent choices.
• Fatty fish – such as salmon, sardines, and mackerel for omega-3 fats.
• Plenty of fruits and vegetables for fibre, antioxidants, and plant sterols that naturally lower LDL.

Foods to limit:

• Processed and fried foods
• Butter, cream, and fatty meats
• Pastries, cakes, and biscuits
• Sugary drinks and excessive alcohol

Canola oil is often marketed as healthy, but it’s a highly refined oil that may produce harmful compounds when heated. Olive oil remains the safer, natural choice.

Natural products with evidence

Some natural therapies can play a supporting role, although they shouldn’t replace prescription medicine when needed.

• Plant sterols or stanols – around 2 grams per day can reduce LDL by about 10 percent.
• Bergamot extract – small clinical studies show moderate cholesterol reduction.
• Omega-3 fish oil – helps lower triglycerides and inflammation.
• Red yeast rice – contains natural compounds similar to statins, but should only be used under medical guidance.

Always check with your pharmacist before starting supplements, especially if you’re taking other medicines.

Calcium score and heart risk?

A Coronary Artery Calcium (CAC) score measures the amount of calcium build-up in your heart arteries using a CT scan. It helps identify early artery hardening before symptoms appear.

If your score is zero, your short-term risk is likely low. A higher score means more plaque and greater benefit from statins and lifestyle change.

The calcium score doesn’t replace cholesterol testing - it complements it.

Lessons from the Blue Zones

In “Blue Zones” such as Ikaria in Greece or Okinawa in Japan, people live longer and have remarkably low rates of heart disease. Their diets are mostly plant-based, rich in olive oil, beans, nuts, and vegetables, with only occasional meat or processed food.

They also move daily, value social connection, and manage stress through purpose and community . simple habits that protect the heart and keep cholesterol in check.

Here in Brunswick East, we have access to fresh produce, farmers markets, and Mediterranean-style cafés that make it easy to eat in the same way. These lifestyle choices truly work…not just overseas, but right here at home!

The most common questions I’m asked

• Can I lower cholesterol without tablets?

Sometimes yes, through diet, exercise, and weight control. But if your risk is high, statins are usually necessary to prevent heart disease.

• Are eggs bad for cholesterol?

Not really. The cholesterol in food doesn’t affect blood cholesterol as much as saturated fat does. A couple of eggs a week is fine for most people.

• Can I stop my statin once my cholesterol improves?

Only under your doctor’s advice. Stopping often allows cholesterol to rise again.

• How long does it take for lifestyle changes to work?

You may see results in 6–12 weeks, but consistency matters most.

A local message from Lygon Everyday Chemist

As pharmacists, we don’t just dispense medication, we help you understand your health.

If you’ve been prescribed a statin or want to review your cholesterol management plan, come in for a chat. We can help you interpret your blood results, recommend suitable supplements, and work with your doctor to keep your heart healthy. Small daily choices (what you eat, how you move, and how you manage stress ) will change your cholesterol story.

Our goal is to help the Brunswick East community live longer, stronger, and with purpose!