Cholesterol is essential for good health, but too much can lead to serious health issues including heart attack or stroke
Cholesterol in our blood is essential for good health, but an excess can lead to serious and potentially fatal health issues. NHS data shows that approximately 59% of the population have high cholesterol levels, which increases their risk of heart disease or strokes.
According to the NHS, certain groups face higher risk, including those over 50, men, women who have experienced the menopause or individuals of South Asian or sub-Saharan African heritage. It can also be hereditary.
It can additionally be triggered by eating fatty foods, insufficient exercise, being overweight, smoking and alcohol consumption. However, there are straightforward guidelines to follow and simple switches can help reduce the risk of developing the condition while also working to decrease levels in those already affected, reports the Express.
The NHS advises: “Too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke. High cholesterol does not usually cause symptoms. You can only find out if you have it from a blood test.”
What is high cholesterol
Cholesterol is measured by a blood test. This can measure:
- total cholesterol – the overall amount of cholesterol in your blood
- good cholesterol (called HDL) – this may make you less likely to have heart problems or a stroke
- non-HDL cholesterol – the difference between total cholesterol and HDL
These will be examined together with factors such as age, blood pressure and other health conditions to estimate the risk of cardiovascular disease. What is a good level is dependent on things like your age, any health conditions you have and your risk of cardiovascular disease. These levels are a guide for healthy adults.
People who have been ill, are taking some medication, or have recently had a baby, might have different levels. It generally does not matter whether you have eaten before your test or not. The figures show what is a healthy level in each category.
- Total cholesterol: Below 5mmol/L
- HDL (good cholesterol): Above 1.0mmol/L for men or above 1.2mmol/L for women
- Non-HDL (bad cholesterol): Below 4mmol/L
Ways to lower cholesterol
Eat less fatty food
To reduce your cholesterol, try to cut down on fatty food, especially food that contains 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.
Try to eat more:
- 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.”







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