HIGH CHOLESTEROL

Dr Andrew Murray SPORT AND MEDICINE EXPERT, UNIVERSITY OF EDINBURGH

High cholesterol is a condition without symptoms. It is mainly caused by eating the types of fats in processed meats and baked foods, not exercising enough and being overweight. It can also run in families.

Too much cholesterol can block blood vessels and make you more likely to have heart problems or a stroke.

If you’ve not had a test and you’re over 40, overweight, or high cholesterol or heart problems run in your family, then you should have your cholesterol checked. If you have high blood pressure or diabetes it’s also more likely you will have high cholesterol, so your GP is likely to suggest a test.

Cholesterol can be lowered by eating healthily and getting more exercise but some may need medication. Statins are most commonly prescribed for high cholesterol if lifestyle changes don’t lower your levels.

Diet is vital in reducing high cholesterol and oily fish, like mackerel and salmon,

brown rice, bread and pasta, nuts and seeds and fruits and vegetables are all recommended.

Less meat pies, sausages and fatty meat, butter, lard and ghee, cream and hard cheese, like cheddar, cakes and biscuits and food that contains coconut oil or palm oil. Exercise more – at least 2½ hours a week – in a way that makes your heart beat faster, stop smoking, cut down on alcohol, and avoid drinking more than 14 units of alcohol a week, ensuring you have several drink-free days each week.

Dr Andrew Murray says:“I know there are drinks and spreads that claim to lower cholesterol but they’re no substitute for a healthy diet.

“It can be hard to motivate yourself to exercise so work out what’s achievable, even if it’s just going for a walk, and you’ll build on that. Eat the right food as above and sleep 7-9 hours per night if you can!”