Health Chatter: Cholesterol - What you need to know
- Alice Monk
- Oct 1, 2019
- 3 min read
Updated: Jul 16
Cholesterol is a fatty substance made mostly by the liver, but it is also found in some foods. Your body needs cholesterol to function properly, but having too much of it in your blood can increase your risk of serious conditions such as heart attack and stroke.
Good and bad cholesterol
When your blood proteins combine with cholesterol they form lipoproteins. There are two main types of lipoprotein. These are:
High-density lipoprotein (HDL) – this carries cholesterol away from the cells back to the liver, where it is broken down and passed out of the body. This is why it is often referred to as ‘good cholesterol’.
Low-density lipoprotein (LDL) – this carries cholesterol to the cells that need it. If there is too much of this for the cells to use, it can build up in the artery walls, leading to disease of the arteries. This is why it is often referred to as ‘bad cholesterol’.
Doctors also now look at something called non-HDL cholesterol, which includes all the harmful types of cholesterol. This gives a better picture of your risk than LDL alone.
What can cause high cholesterol?
A diet high in saturated fat
Smoking – a chemical in cigarettes called acrolein interferes with HDL's ability to remove cholesterol from the blood
Drinking too much alcohol
Diabetes or high blood pressure
Being overweight or physically inactive
A family history of stroke or heart disease
An inherited condition called familial hypercholesterolaemia can cause high cholesterol even with a healthy lifestyle
How to prevent & lower high cholesterol levels
Exercise
Regular exercise increases your levels of HDL (good cholesterol), helps lower harmful cholesterol, and supports a healthy heart and blood pressure.
Aim for at least 150 minutes of moderate-intensity aerobic activity a week, such as brisk walking, swimming or cycling.
Diet
Maintain a healthy, balanced diet that’s low in saturated fat and high in fibre, fruit, vegetables and wholegrains.
Replace foods high in saturated fat – like meat pies, sausages, butter, cream, hard cheese, cakes and biscuits, coconut oil and palm oil – with healthier alternatives.
Opt for unsaturated fats, which have been shown to help raise HDL levels and reduce harmful cholesterol.
Good sources include oily fish (like mackerel or salmon), avocados, nuts and seeds, and oils such as sunflower, rapeseed and olive oil.
Give up Smoking
Your GP can refer you to a NHS Stop Smoking Service, which will provide you with dedicated help and support.
Find online support at www.nhs.uk/smokefree.
Drink less alcohol
Stay within the recommended limits – no more than 14 units a week, spread across the week, with several alcohol-free days.
Avoid binge drinking, which can affect heart health and cholesterol levels.
When should your cholesterol levels be checked?
Cholesterol testing isn't something everyone needs regularly, but your GP may recommend it if you're at increased risk of high cholesterol.
This includes if you:
Have coronary heart disease or have had a stroke
Have a close family history of heart disease or high cholesterol
Are overweight or inactive
Have high blood pressure or diabetes
Smoke
Are aged 40–74 and eligible for a free NHS Health Check
The test is usually done by taking a blood sample – either with a finger-prick test or from a vein in your arm.
Our sources and for more information: https://www.nhs.uk https://www.bhf.org.uk
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