Cholesterol is something we hear a lot about from doctors and other health professionals, but many are still confused by the topic.
Luckily, Lloyds Pharmacy Online Doctor, Dr Bhavini Shah (GMC 7090158) has shared her expertise to help demystify the term.
What causes high cholesterol and when can this be an issue?
According to the expert, cholesterol is a fatty substance that our bodies need to function properly.
The LloydsPharmacy Online Doctor added: “High cholesterol is when there is too much of a fatty substance called cholesterol in our blood.
“Too much cholesterol can cause a build-up in our blood vessels. This can be risky because it makes it harder for blood to flow.
“Over time, this can increase the risk of heart-related problems or strokes. So, managing cholesterol levels is essential for maintaining good health.”
High cholesterol is caused by a number of things, including an unhealthy lifestyle.
Many develop high cholesterol from eating too much fatty food or a lack of exercise.
Smoking, drinking and being overweight are also considered causes.
“You may also be more at risk if it runs in your family,” the GP went on to say.
She added: “Other surprising factors that can contribute to high cholesterol are thyroid issues or some types of medication.”
How to get tested for high cholesterol and what symptoms should I look out for?
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“High cholesterol does not typically cause symptoms, so you can only find out if you have it from a blood test,” Dr Shah said.
“Your GP may recommend a blood test to see if your cholesterol is high, particularly if you are over 40, overweight or cholesterol and heart issues run in your family.
“You can also use a home blood test to check cholesterol levels.
“A cholesterol test measures the levels of different types of cholesterol in your blood, including Non-HDL (often called ‘bad’ cholesterol), HDL (‘good’ cholesterol), and total cholesterol.”
What is a good cholesterol level?
In short, the answer depends.
Dr Shah explained: “A good target cholesterol level depends on factors such as your age, any health conditions you have and your risk of heart disease.
“However, if you have recently been ill, had a baby or taken medication, then your levels may vary.”
However, Dr Shah shared that healthy adults should have:
- Below 5mmol/L of total cholesterol in their blood
- Above 1.0/mmol/L or above 1.2/mmol/L for women of HDL (good cholesterol)
- Below 4mmol/L of non-HDL (bad cholesterol)
How to lower your cholesterol if it is too high
A healthier diet can go a long way in lowering high cholesterol (Image: Getty Images)
Choose healthy fats
“To lower your cholesterol, you should try to cut down on fatty food, particularly food that contains saturated fat,” according to Dr Shah.
The GP added: “Foods high in saturated fats include red meat, sausages and pies, full-fat dairy products, and fried foods.
“Instead, opt for unsaturated fats such as avocado, nuts and seeds, olive oil and oily fish like mackerel and salmon.”
Eat more fish
The Doctor also recommends eating lots of fish like salmon and mackerel, which contain omega-3 fatty acids.
This is a type of unsaturated fat that can help lower cholesterol levels.
Dr Shah continued: “They do this by lowering triglycerides – a type of fat that enters your blood after eating.
“Some research has suggested that they can help by lowering blood pressure, preventing blood clots, improving circulation and keeping your heart rhythm steady.”
Increase fibre intake
Another method for bringing down your cholesterol if it is high is to eat more fruits and vegetables.
Dr Shah also recommends beans, broccoli and sweet potatoes as well as whole grains.
She explained: “These foods are high in fibre, which can help reduce LDL (‘bad’ cholesterol).”
Avoid processed foods
The GP has explained that ultra-processed foods can contain high amounts of sugar, salt and fat.
Avoid cholesterol-rich foods
“Some foods, like red meats, egg yolks and whole milk, are high in cholesterol. Limit your intake of these foods,” Dr Shah noted.
She went on to add: “Instead, opt for foods with low cholesterol such as oats, whole wheat bread, brown rice, and even popcorn.
“Additionally, fruits and berries, such as blueberries, strawberries, apples, oranges and grapes are all low-cholesterol foods.”
Watch portion sizes
Dr Shah has warned Brits to “be mindful” of their portion sizes to avoid overeating.
This can contribute to weight gain and higher cholesterol levels.
Exercise regularly
“You should aim to do at least three hours of exercise per week, especially if you are trying to lower cholesterol,” the Doctor recommended.
She continued: “Try some fast-paced walking, swimming or cycling if you are looking for a place to start.”
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Quit smoking
Dr Shah says that smoking damages blood vessels and lowers HDL cholesterol, so quitting is beneficial for your overall health, as well as for lowering cholesterol.
Limit alcohol
The Doctor also suggested trying to avoid drinking more than fourteen units of alcohol per week, as well as binge drinking.