1) The basics
Cholesterol is a blood lipid (fat) made by the liver, mostly from saturated fats in our diet, and is vital in the normal functioning of the body. That said, excessively high level of lipids increases the risk of coronary heart disease, heart attack and stroke.
Cholesterol is transported around the body by molecules called lipoproteins of which health experts talk mainly about two: LDL or 'bad' cholesterol - high levels of which are linked to heart disease; and HDL or 'good' cholesterol - high levels of which are thought to protect against heart disease
The amount of cholesterol in the blood can range from 3.6 to 7.8 mmol/litre. More than 6mmol/litre is considered high and a risk factor for arterial disease, says the NHS.
2) The goal
The aim, says the British Heart Foundation, is to have:
- a low total cholesterol level
- a high LDL level
- a low HDL level.
Government advice recommends a target cholesterol level of less than 5. Yet here in Britain, two out of three adults have a total cholesterol level of 5 or more. If you don't know what yours is, ask your GP for a test.
3) The causes
The most common cause of high blood cholesterol levels in people in the UK is too much fat in the diet, especially saturated fat typically found in dairy foods like cheese and butter, and in meat products like pasties, pies and sausages. Trans fats, often found in chocolate, cakes and biscuits, are also culprits.
4) The cures
Swap saturated for unsaturated
Registered dietician Sian Porter recommends replacing saturated and trans fats with healthier unsaturated fats like sunflower and olive oil, and spreads made for them. "It's equally wise to choose lower fat dairy products and lean meats, cut down on pastries and chocolate, and stock up on fruit and veg," she says.
5) Stand up for stanols!
"No ingredient lowers cholesterol more than plant sterols or stanols found in foods such as seeds, nuts and wholegrains, and in fortified products such as Flora pro.activ and Benecol" says Sian Porter. "Stanols work to reduce cholesterol absorption in the gut, reducing blood cholesterol by up to 15% as part of a move to a healthy diet and lifestyle."
6) Up your fibre intake
Anything containing soluble fibre will also lower cholesterol levels – fruit and veg are a quick and cheap ally in the battle against bad cholesterol. Swap white for wholegrain bread, and potatoes for rice, lentils or pasta. The increase in fibre will help keep your heart and digestive system healthy. And fill you up, making you less likely to snack on unhealthy foods. Win/win!
7) Don't go to sleep on carbs
"One of the main culprits of high cholesterol is often ignored" says Victoria Wills, founder of holistic fitness retreat, www.nubeginnings.co.uk. "A large carbohydrate intake before sleep will significantly raise your cholesterol levels.
"The problem is that most of us feel lethargic after a big carb meal like a bowl of pasta. We can't, however, fuel the body for the day we've just had – only for what we're about to do. So if we are charging the body to go to sleep, then it has no choice but to take the energy and change it into fat and cholesterol." Moral of the story? Swap pasta, meat and potatoes for fish, greens and lentils.
8) Lose weight and keep fit
Exercise has a big part to play in maintaining balanced cholesterol levels. "Just 30 minutes aerobic activity – like a jog or a dance class - three times a week will reduce your bad cholesterol levels significantly" says Victoria Wills.
9) Stop smoking and have a drink
Smokers can increase levels of 'good' cholesterol by giving up their addiction. And can halve their risk of a heart attack within one year of quitting, says the British Heart Foundation. Alcohol also helps to increase 'good' cholesterol – but only if consumed in moderate amounts, like a glass of wine a day.
10) Eat oily fish often
Oily fish provide the richest source of a particular type of polyunsaturated fat known as omega-3 fats that can help lower triglyceride (another type of fatty substance in the blood) levels, help prevent the blood from clotting, and help regulate your heart rhythm.