Lowering cholesterol

IF you’ve got raised cholesterol, the first symptom you get could be a heart attack or stroke. That’s the scary reality of this fatty substance in our blood, which we actually need to stay healthy, because every cell in our body uses it. But too much of it can lead to a higher risk of cardiovascular problems, like heart attacks and strokes.

The British Heart Foundation (bhf.org. uk) estimates that close to half of adults have cholesterol levels above national guidelines.

Here’s what you can do to help lower your cholesterol...

1. EAT A HEART HEALTHY DIET

It is recommended you cut down on saturated fats and replace some with unsaturated fats – vegetable oils, such as rapeseed and olive oils, and nuts, seeds and avocados are good sources. Switch to wholegrain foods, like wholegrain bread and pasta, instead of white bread and pasta, and eat at least five portions of fruit and vegetables every day.

Choose healthy sources of protein, such as low-fat dairy foods instead of full-fat varieties, and chicken, beans, fish, nuts and seeds instead of red meat. If red meat is eaten, go for lean meat. Try and eat two portions of fish a week, with at least one being oily, like salmon, sardines and mackerel. Eat fewer processed foods such as biscuits, cakes and pastries, as these can be high in saturated fat, and choose foods fortified with sterols and stanols, such as spreads and dairy products, as these can help to decrease the levels of cholesterol.

2. GET ACTIVE

Being active is an important part of looking after your cholesterol levels. Exercise can help raise HDL cholesterol levels and lower non-HDL cholesterol, as well as helping you lose weight or stay a healthy weight. The NHS recommends adults should aim to do at least 150 minutes of moderate intensity activity or 75 minutes of intense activity every week.

3. STOP SMOKING

Smoking makes non-HDL cholesterol ‘stickier’, so it clings to artery walls and clogs them up, and it lowers levels of ‘good’ HDL cholesterol. Smoking also damages artery walls, leading to cholesterol collecting in the damaged areas.

4. TAKE MEDICATION LIKE STATINS

Lifestyle changes alone may not be enough to reduce cholesterol. You may be prescribed medication, usually statins, which can reduce your non-HDL cholesterol by 30%-50%. Statins may help reduce cholesterol levels whether they’re raised because of your lifestyle or by genetic conditions like FH.