7 ways to lower your cholesterol in the colder months

As summer fades and temperatures drop, it’s natural to seek out comfort and warmth. You might find yourself spending more time indoors than getting outside and staying active.

The shorter days and reduced daylight can also affect our energy levels and mood – particularly for people with seasonal affective disorder (SAD). Whether it’s the cooler weather, feeling more tired, or a dip in mood, autumn and winter can bring changes to your daily routine. This can influence not only how much you move, but also what you eat and drink, as well as how you socialise and move your body.

Cholesterol is a fatty substance carried in your blood. While your body needs some to function, having too much ‘bad’ (LDL) cholesterol can cause fatty deposits, known as plaque, to build up inside your arteries. This makes it harder for your blood to flow to your heart and other organs.

Our cholesterol is impacted by many factors, including what we eat and drink, and how much we exercise. Our gradual shift in habits as the seasons change mean it’s worth being aware of anything we do differently that might negatively impact it.

High cholesterol is one of the main risk factors for heart attacks and strokes. But as Dr Donald Grant, a GP and Senior Clinical Advisor at The Independent Pharmacy, explains, many of us don’t realise we have it.

He explores some of the most common ways our habits change during the colder months, how our altered routines could affect our cholesterol levels, and what we can do to keep them in check.

1. Rethink your comfort food

When temperatures drop, it’s tempting to reach for hearty foods that keep us feeling warm and full. However, some traditional comfort foods – such as pies, cheesy bakes, creamy sauces, and buttery mash – can be high in saturated fat, which can raise your ‘bad’ cholesterol.

Don’t let darker evenings slow you down

Regular exercise can raise your ‘good’ cholesterol (HDL), which helps clear excess cholesterol from your blood.

Avoid getting stuck on the sofa

It’s not just a lack of exercise that matters. Long stretches of sitting, whether scrolling on your phone or binge-watching a series, are linked to poorer heart health, even if you exercise at other times.

Cut back on takeaways and ready meals

Cold, dark evenings make convenience foods very tempting, but many are high in saturated fat and salt. Shop-bought pastries, biscuits, and processed snacks can also add more saturated fat to your diet.

Drink sensibly throughout the festive season

Autumn marks the start of a busy social calendar. Regularly drinking too much alcohol can raise triglycerides, another type of fat in your blood, and contribute to weight gain and other health issues.

Fill your plate with fruit and veg

Fibre – particularly soluble fibre – can help lower ‘bad’ cholesterol levels, but our intake often drops from autumn onwards.

Watch your weight

Many people gain a few pounds over autumn and winter without noticing, and they often stick around into the new year. Carrying excess weight, especially around your middle, is associated with higher cholesterol.

The strongest foundations for good health remain regular sleep and wake-up times, daylight exposure, physical activity, social contact, and a healthy diet.

So enjoy the changes autumn brings, but take care of yourself too. While it’s easy to forget about your cholesterol, small changes made now can help you maintain healthy levels long after autumn and winter are over.