Figures show 59% or people are at risk of a deadly conditon but some simple changes can make a massive difference
As people age, more and more health problems can emerge. While some can be difficult to treat others can have a good chance of improvement with some simple changes.
One of those is high cholesterol. While cholesterol is vital for good health, excessive levels can trigger serious and potentially fatal health complications.
NHS figures reveal that roughly 59% of adults have raised cholesterol levels, heightening their risk of heart disease or stroke. This is because it can constrict arteries and cause an accumulation of fatty deposits known as atherosclerosis.
It is labelled a silent killer as it presents no symptoms, yet poses a significant health threat which can be lethal if left untreated. 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.
However there are some lifestyle behaviours which can also cause the problem such as eating fatty foods, not exercising, being overweight, smoking and alcohol consumption. But the NHS advises there are easy guidelines to follow with switches that can help reduce the risk of developing the condition as well as helping 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 which checks:
- 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 are examined alongside things such as age, blood pressure and other health conditions to estimate the risk of cardiovascular disease. What is a good level is dependent on factors like your age, any health conditions you have and your risk of cardiovascular disease. These levels are a guide for healthy adults.
Anyone who has been ill, is taking some medications, or who has recently given birth, might have different levels. It usually does not matter whether or not you have eaten before the test. The below 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 lower your cholesterol, try to cut down on fatty food, especially that which 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.”
