Top tips for managing high cholesterol

High levels of LDL cholesterol can increase your risk of heart attacks and strokes, so keeping your levels within a healthy range is important for your overall well-being.

What are the different types of cholesterol?

There are two main types of cholesterol: low-density and high-density cholesterol. Low-density (LDL) cholesterol is also known as ‘bad’ cholesterol because too much of it leads to a build-up of fatty deposits inside the walls of blood vessels, which can increase your risk of heart and stroke.

High-density (HDL) cholesterol is known as ‘good’ cholesterol as it removes LDL cholesterol from the blood by transporting it to the liver, where it is broken down and removed from the body.

Factors that cause high cholesterol and how you can manage them

Multiple factors can contribute to high cholesterol levels. Some of these factors are non-modifiable, like your genes, age, or ethnicity, which means you can’t do anything to change them.

However, other factors can be changed, so you can take proactive steps to help reduce your cholesterol levels. These include:

The food you eat

A high intake of foods containing saturated and trans fats, like fatty meats, butter, cream, ice cream, palm oil, fried foods, and lots of ultra-processed foods like commercially baked goods can impact cholesterol levels.

To increase HDL cholesterol, you could look to introduce more healthy fats (e.g. avocados, nuts, seeds, olives and fish) into your diet.

Similarly, having a low fibre intake can impact cholesterol levels. Foods high in dietary fibre can reduce your LDL cholesterol levels. Consider introducing more high fibre foods such as oats, barley, lentils and nuts and seeds into your diet.

It's also important to make sure you are eating 5 portions of fruit and vegetables per day, as these have a range of nutrients and are a good source of both insoluble and soluble fibre, which can help reduce your cholesterol levels.

Your levels of movement

A lack of regular physical activity can contribute to weight gain, which is associated with higher LDL and lower HDL cholesterol levels. Additionally, being overweight tends to increase the levels of LDL cholesterol circulating in your blood and decrease levels of HDL cholesterol.

It’s recommended to aim for 30 minutes of exercise a day, 5 days a week. However, don’t let this put you off. Why not start small with bursts of 15 minutes a day and build from there?

Finding an exercise you enjoy can make all the difference.

Smoking and excessive drinking

Smoking and excessive drinking are known to reduce levels of HDL cholesterol in your blood which can in turn increase your levels of LDL cholesterol.

Management of high cholesterol

While lifestyle changes can significantly improve your cholesterol, sometimes they’re not enough on their own, and you may also need to take medications.

One of the most commonly prescribed cholesterol-lowering drugs are known as statins. As with all medications, statins can have some side effects, so it is important to speak to your doctor to decide if managing your cholesterol with medications is the best course of action for you.

How can I check and monitor my cholesterol levels?

At Bluecrest Wellness, our cholesterol test is a quick, easy, and accurate way to gain insights into the levels of different types of cholesterol circulating in your blood. The tests are included as standard in our business health assessment packages to give you comprehensive insights into your general health.

However, cholesterol levels are not static and may change drastically over time. The best way to maintain healthy cholesterol levels is by having regular cholesterol blood tests so you can make proactive changes to help reduce your levels if they start creeping up.

With Bluecrest clinics it is easy to find a convenient location near you.

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