Millions of Brits are unknowingly living with a ticking time bomb, as high cholesterol silently threatens their health. The NHS has revealed that more than two in five people across England are grappling with this condition.
Alarmingly, it often remains undetected until it is discovered through severe heart conditions such as heart attacks or strokes. Therefore, understanding how to mitigate the risk of developing this issue is crucial.
Five straightforward steps can significantly lower cholesterol levels, regardless of whether you’ve been diagnosed with high levels or not. The British Heart Foundation explains: « Cholesterol is a natural fatty substance in your blood. It’s produced in the liver and it’s also in some of the foods we eat. Cholesterol is important to keep the cells in our bodies healthy. »
« High cholesterol means that you have too much cholesterol in your blood. There are many things that can cause this. If you don’t take steps to lower high cholesterol, it can increase your risk of heart attack and stroke. »
However, the BHF warns: « There are usually no symptoms of high cholesterol. But if left untreated, it can lead to heart attack and stroke. It’s often a hidden risk factor which means it can happen without us knowing until it’s too late. That is why it’s so important to get your cholesterol level checked. », reports Surrey Live.
According to the NHS, high cholesterol is primarily triggered by consuming fatty food, lack of exercise, being overweight, smoking and drinking alcohol. It can also be hereditary.
The health warning is stark: « 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. »
There are, however, straightforward steps recommended to lower cholesterol levels or curb the risk of its development. Here’s what the guidance advises.
Ways to lower your cholesterol
Eat less fatty food
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.
Try to eat more:
- oily fish, like mackerel and salmon
- 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 hard cheese, like cheddar
- cakes and biscuits
- food that contains coconut oil or palm oil
Exercise more
Aim to do at least 150 minutes (2.5 hours) of exercise 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. Speak to your GP if you want to stop smoking or the NHS Stop Smoking Service – your doctor can refer you or you can ring the helpline on 0300 123 1044 (England only). They can give you useful tips and advice about ways to stop cravings.
Cut down on alcohol
Try to:
- avoid drinking more than 14 units of alcohol a week
- have several drink-free days each week
- avoid drinking lots of alcohol in a short time (binge drinking)
Ask your GP for help and advice if you’re struggling to cut down.
Getting a test
The British Heart Foundation and NHS both say there are times people should request a test. According to the NHS you should ask your GP surgery for a test if you have not had a test before and you’re over 40, overweight, or high cholesterol or heart problems run in your family.
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