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Regular exercise and some healthy food swaps can make a big difference to long-term heart health.
23 May 2019
| Last updated on 26 May 2019
All Credits: PA
Raised cholesterol affects over half of UK adults – and many are completely unaware of it. While high cholesterol itself doesn’t usually cause any symptoms, it’s linked with an increased risk of a number of major diseases, including heart disease.
Cholesterol is a waxy substance that’s found naturally in the blood, and it isn’t always bad news. In fact, we need cholesterol for our bodies to function healthily – but there are different types, and it only becomes a problem when levels of LDL cholesterol are too high.
LDL (low density lipoprotein) is what’s known as ‘bad’ cholesterol. If there’s too much LDL cholesterol in the body, it can slowly build up and clog in the arteries, making it difficult for blood to flow.
HDL (high density lipoprotein) cholesterol, meanwhile, is the ‘good’ type. This helps remove excess cholesterol from the bloodstream and return it to the liver, where it’s broken down and passed out of the body.
Anyone can have high cholesterol, even if you’re young and slim (sometimes it’s genetic), and it can be diagnosed by your GP with a simple blood test.
If you’re diagnosed with high cholesterol, your GP may prescribe medication such as statins, but making simple lifestyle changes can help too.
Nutritionist Sarah Franciosi explains: “By taking simple steps towards a healthier diet and lifestyle, you can help to lower your cholesterol. For example, one of the most common causes of high cholesterol in people in the UK is eating too much saturated fat, so it’s a good idea to try and cut that out for better health.”
With barbecues and boozy pub garden afternoons on the horizon, here, Franciosi offers her top six top tips for naturally lowering your cholesterol this summer…
1. Stay active
Throwing yourself into a sweaty gym session after a busy day at the office isn’t just a great tonic for stress, studies have also found that an active lifestyle can help lower cholesterol levels. Franciosi advises: “Regular exercise can help to improve your ‘good’ HDL cholesterol level. HDL cholesterol helps to remove excess cholesterol from the bloodstream and returns it to the liver where it is broken down and passed out of the body.”
She says you should aim for at least 30 minutes of moderate intensity exercise, such as brisk walking, five times a week or more. “Remember, if you have a particular health concern, it is a good idea to talk to a healthcare professional before starting a new exercise regime,” she adds.
“Unsaturated fat is better for your heart health and is found in a wide range of tasty and versatile foods,” she says. “These include oily fish – like salmon, mackerel and herring – nuts, seeds and vegetable oils, and spreads made from rapeseed and olive oil. This means you can keep your heart happy while still having a variety of foods to choose from.”
If you’re concerned about your cholesterol levels, speak to your GP, and anyone aged 40-74 can get their cholesterol measured as part of their routine NHS health checks.
In the meantime, it’s a good idea to adopt healthy habits. “Not only can making the above changes be beneficial for lowering cholesterol, but they’ll also contribute to better overall health,” says Franciosci.
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