Tiny diet change slashes cholesterol without statins, Derby man shows promise in fermented foods

Mike Wakeman, 65, went for his annual NHS health check last year expecting a clean bill of health, but his blood test told a different story. His cholesterol measured 8.5 mmol/L, a level that doctors say increases the risk of heart attack or stroke, especially with a family history of heart disease.

Although the GP prescribed statins, Mike chose not to take them. He decided to tackle the issue with diet, focusing on fermented foods along with broader lifestyle changes such as cutting red meat, reducing refined carbohydrates, and limiting alcohol. He swapped yogurt for kefir and began incorporating homemade kimchi into almost every meal.

Within a year, a follow-up examination showed his total cholesterol had fallen to 4.8 mmol/L, within the healthy range. He says he never took the statin prescription, and his GP reportedly remarked that the drugs must be working, before he revealed the truth.

Experts say diet can be as powerful as medication for some people. Fiber from fruits, vegetables and whole grains can lower LDL by up to 35% in a month, according to a 2021 University of Toronto study.

Mike's approach centered on fermentation. He believes fermenting fibrous foods boosts their nutritional value and gut health. Fermentation creates an oxygen-free environment that fosters "friendly" bacteria, which he argues can convert cholesterol to coprostanol, a substance the body cannot absorb.

Research on fermentation and cholesterol shows some promise. The Journal of Medicinal Food published a study finding that a daily bowl of kimchi significantly reduced LDL by nearly 7%. Other studies have found fermented dairy products can lower cholesterol by as much as 10%.

Mike notes he also read about the gut microbiome's role, and his own experience has led him to start a line of gut-health supplements at his workplace Evera Nutrition, including the Gut Biotic, priced around £30 for a month.

Experts like Dr Federica Amati, a leading nutrition expert behind the ZOE diet app, say gut microbes may influence cholesterol through multiple pathways, including converting cholesterol to coprostanol and altering absorption. She cautions that the science is still evolving, and not all cholesterol management comes from fermentation, but it could complement other healthy choices.

Amati adds that, while the mechanisms are plausible, scientists still do not know how important they are for overall cholesterol management. Nevertheless, she says, if gut bacteria reduce cholesterol levels, that could mean that probiotics do, too.

Mike says he now tells his friends and family to follow his diet. "I would certainly recommend this to anyone looking to lower their cholesterol naturally," he says. "Things like cutting out refined carbs and exercising are all going to help, but this really did work wonders for me."

Health professionals caution that statins remain a cornerstone treatment for many patients and that individual responses vary. Still, the Derby case adds to a growing body of evidence suggesting that fermented foods, fiber-rich diets and other lifestyle changes can contribute to lowering cholesterol for some people, potentially reducing reliance on medication in specific circumstances.