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Cholesterol plays a crucial role in maintaining health, yet excessive levels can pose severe and life-threatening risks. According to NHS statistics, about 59% of adults experience elevated cholesterol, heightening their chances of heart disease or stroke.
This occurs because high cholesterol can constrict arteries and lead to the accumulation of fatty deposits, known as atherosclerosis. Often termed a silent killer, high cholesterol quietly escalates health risks, potentially resulting in fatal outcomes if not managed.
The NHS identifies certain individuals as more susceptible, including those over 50, males, post-menopausal females, and individuals of South Asian or sub-Saharan African descent. Familial history can also contribute to higher risk levels.
Factors such as a diet high in saturated fats, physical inactivity, obesity, smoking, and alcohol consumption can trigger high cholesterol. Fortunately, adopting straightforward guidelines and making simple lifestyle changes can significantly reduce the likelihood of developing high cholesterol and assist in lowering levels for those affected.
The NHS cautions, “Excess cholesterol can obstruct blood vessels, increasing the likelihood of heart issues or stroke. Typically, high cholesterol remains symptomless, and detection is only possible through a blood test.”
What is high cholesterol
Cholesterol levels are determined via a blood test, which assesses:
These will be looked at along with factors such as age, blood pressure and other health conditions to estimate the risk of cardiovascular disease.
What is a good target level depends on things like your age, whether you have any health conditions and your risk of cardiovascular disease. These levels are a guide for healthy adults.
Those who have been ill, are taking some medicines, or have recently had a baby, might have different levels and it does not make much difference whether you have eaten before your test or not. The figures show what is a healthy level in each category.
Ways to lower cholesterol
To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat.
You can still have foods that contain a healthier type of fat called unsaturated fat.
Check labels on food to see what type of fat it has in it.
- oily fish, like mackerel and salmon
- olive oil, rapeseed oil and spreads made from these oils
- brown rice, wholegrain bread and wholewheat pasta
- nuts and seeds
- fruits and vegetables
Try to eat less:
- meat pies, sausages and fatty meat
- butter, lard and ghee
- cream and cheese
- cakes and biscuits
- food that contains coconut oil or palm oil
Exercise more
Aim to do at least 150 minutes (2.5 hours) of moderate intensity exercise or 75 minutes of vigorous intensity activity a week. Some good things to try when starting out include:
- walking – try to walk fast enough so your heart starts beating faster
- swimming
- cycling
Try a few different exercises to find something you like doing. You’re more likely to keep doing it if you enjoy it.
Stop smoking
Smoking can raise your cholesterol and make you more likely to have serious problems like heart attacks, strokes and cancer. If you want to stop smoking, you can get help and support from:
Cut down on alcohol
Try to:
- avoid drinking more than 14 units of alcohol a week on a regular basis
- spread your drinking over 3 or more days if you regularly drink as much as 14 units a week
- have several drink-free days each week
The NHS adds: “Ask your GP for help and advice if you’re struggling to cut down.”
