High cholesterol: Nutritionist reveals top prevention tips
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You can find out if you have high cholesterol through a blood test. If you are over 40, you may have a test during your NHS Health Check. This is a check-up that can help spot early signs of problems like heart disease and diabetes. A number of factors can contribute to your cholesterol levels.
Cholesterol is a fatty substance produced by the liver that brings many important health benefits, such as making hormones and building cell membranes.
High cholesterol means you have too much of the “bad” cholesterol. This is known as LDL cholesterol.
Heart UK notes: “People are often surprised to find out they have high cholesterol or triglycerides in their blood, but there are many possible explanations.”
Indeed, the organisation notes that stress may contribute. The site says that stress doesn’t directly raise your cholesterol, “but it can lead to unhealthy ways of coping which can raise your cholesterol and your risk of heart disease”.
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“Your GP might suggest having a test if they think your cholesterol level could be high,” Heart UK adds.
It says that you should aim to do at least 150 minutes of exercise a week, and smoking can raise your cholesterol and make you more likely to have serious problems like heart attacks, strokes and cancer.
The British Heart Foundation (BHF) says: “If your cholesterol is very high and if lifestyle changes are not enough, your doctor might suggest controlling it with medication.” Statins are the main type of medicine used to reduce cholesterol.
To stave off the risks posed by high cholesterol, it is vital that you intervene early in its development.
If you have been advised to make dietary changes, there are a number of things to consider and several general rules to follow.
You should try to avoid drinking more than 14 units of alcohol a week, and avoid binge drinking. You can ask your GP for help if you are struggling to cut down.
There are two main types of fat, which are saturated and unsaturated. Eating too many foods high in saturated fat can raise the level of cholesterol in your blood. The NHS says most people in the UK eat too much saturated fat.
The American Heart Association says that in general, red meats (such as beef, pork and lamb) have more saturated fat than skinless chicken, fish and plant protein, and can raise your blood cholesterol and increase your risk of heart disease.
Eating plenty of fibre helps lower your risk of heart disease, and some high-fibre foods can help lower your cholesterol.
The Heart and Stroke Foundation of Canada says: “As a rule of thumb, steer clear of highly processed foods, even if they are lower in fat content. Low-fat or diet foods are often loaded with calories, sodium and added sugar.”
It says that it is also a good idea to add more vegetarian options like beans, lentils, tofu and nuts to your weekly meal plans, and “get in the habit of filling half your plate with vegetables and fruit”.
The organisation also explains: “In the last 20 years, the rules on healthy eating have shifted. Super restrictive diets aren’t sustainable or the healthiest choice.”
However, Heart UK says: “Anyone can have high cholesterol – even if you are young, slim, eat well and exercise.
“That’s because high cholesterol can be caused by different things. It can be caused by an unhealthy lifestyle, but it can be genetic too.”
Having too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke.
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