High cholesterol is a common health concern in New Zealand, especially for people over 40. Often called a “silent risk,” it doesn’t cause symptoms, but it can increase your chances of heart disease and stroke. The good news? By making a few simple changes, you can take control of your cholesterol and protect your long-term health.
What is cholesterol?
Your body needs a small amount of cholesterol to stay healthy but when levels get too high, it can build up in your blood vessels. This buildup restricts blood flow and increases the risk of serious problems like heart attacks and strokes.
Why keeping it in check matters
Heart disease is one of the leading causes of death in New Zealand. Many people don’t realise that everyday habits — what you eat, how active you are, and lifestyle choices — can make a big difference to your heart health. If it’s high, lowering your cholesterol is one of the most effective ways to protect your heart.
Practical tips for lowering cholesterol
We know a lot about what causes high cholesterol — which is great! With a few simple changes, you can start lowering your levels. A good place to begin is by learning to read food labels so you know what you’re eating. Aim for two serves of fruit and plenty of vegetables each day. Small swaps, like changing from full-cream milk (blue top) to low-fat milk (green top) or from white bread to wholemeal bread, can reduce saturated fat and increase fibre — both shown to help lower cholesterol.
Take Control of Your Cholesterol
Is tackling high cholesterol on your to-do list? If you’re busy with work, family, or unsure which advice to trust, it can feel overwhelming. My online course, How to Lower Your Cholesterol cuts through the confusion and gives you only the information that matters — simple, practical steps that actually work.
✔ Evidence-based advice tailored to New Zealand lifestyles
✔ Practical, affordable tips you can stick to
✔ Visual, easy-to-follow lessons
✔ No strict or fad diets — just everyday changes that work
This course gives you the confidence and tools to make real, lasting changes. If online learning isn’t your style, you can also get the same evidence-based guidance in a personalised one-on-one appointment with me.
Final thoughts
I don’t believe lowering cholesterol means turning your life upside down — it’s about small, realistic steps that add up. Making these changes now protects your health (and the health of any loved ones with high cholesterol) and sets you up for a healthier future.
👉 Ready to take control? Check out the course here: How to Lower Your Cholesterol.
Need personalised nutrition advice?
Elly McKenzie is a New Zealand-based nutritionist specialising in practical, evidence-based support for gut health, coeliac disease, irritable bowel syndrome, food allergies/intolerances, and general nutrition (including healthy eating, high cholesterol/blood pressure and pre-diabetes).
Consultations are available in person at her Mount Maunganui clinic (Tauranga) or across Aotearoa via secure Telehealth. Book a consultation or get in touch to learn more.