Because it’s associated with conditions like heart disease and stroke, the word ‘cholesterol’ might stir feelings of fear or worry. But not all cholesterol is bad. In fact, we need a certain amount to stay healthy.
In many cases, raised cholesterol can simply indicate a need for some lifestyle adjustments. However, due to genetics, some people are naturally prone to developing high cholesterol and may also require medication.
Below, we’ll explore what cholesterol is and offer five tips that can help you maintain healthy levels.
What is cholesterol?
Cholesterol is a fatty substance which circulates in our blood. It supports digestion and is responsible for producing certain hormones, as well as vitamin D – so we need it to stay healthy.
But, having too much cholesterol can clog arteries and increase our risk of health issues, including heart disease and stroke.
Cholesterol comes from two sources: the cholesterol that our livers produce naturally and dietary cholesterol, which is found in some foods – for example, in meat and dairy products.
The two main types of cholesterol are high-density lipoprotein (HDL) and low-density lipoprotein (LDL). Lipoproteins are formed from fat and proteins.
- HDL is known as ‘good cholesterol’ because it helps the body dispose of excess cholesterol gained through our diet, so that less ends up in the arteries.
- LDL is known as ‘bad cholesterol’ because it’s transferred to the arteries. Here, it can begin to build up into plaques, known as atherosclerosis, which increases the risk of heart attack and stroke.
It’s also important to be aware of triglycerides, which are the most common type of fat found in our bodies. A high level of triglycerides paired with low HDL cholesterol and high LDL cholesterol can lead to further plaque buildup in the arteries.
To learn more about cholesterol and triglycerides, check out the video below from the British Heart Foundation.
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What are the warning signs of high cholesterol?
Typically, there aren’t any warning signs or symptoms of high cholesterol, which is why it’s important to get checked regularly and take precautions early. For those with a family history of high cholesterol, this is particularly important, as you may have a higher risk of developing it.
In some cases, high cholesterol can lead to heart disease and cause symptoms including chest pain (angina), shortness of breath, feeling faint, and extreme fatigue. While everyone presents symptoms differently, if you’re experiencing any of the above, it’s important to see your doctor straight away.
How can I get my cholesterol levels checked?
It’s recommended that all adults have a cholesterol test every five years, regardless of their age or health status.
A cholesterol check involves a simple blood test which measures total cholesterol, HDL cholesterol, LDL cholesterol, and triglyceride levels. If your result only tells you your total cholesterol levels, you can request a full breakdown.
Other tests can also be performed alongside a cholesterol test for a broader picture of your heart health and to help determine your risk of health issues. This includes a blood pressure test and BMI test. Combined, the results will reveal whether lifestyle changes alone are enough to lower your cholesterol or whether you need treatment.
You can get your cholesterol tested at your local GP clinic or health centre, as well as at some gyms and leisure centres. Cholesterol tests should be offered to everyone aged 40-74 as part of your regular NHS health check.
However, if you’re concerned about your cholesterol – for example, if you’re overweight or if high cholesterol runs in your family – you can request a test from your local GP surgery at any time.
You can find your local GP surgery using this NHS tool. Or, to learn more about the cholesterol testing process, check out this NHS page.
What is a healthy cholesterol level?
In the UK, cholesterol levels are measured in millimoles per litre (mmol/L). It’s important to ask your doctor or nurse what your healthy range is as this can vary from person to person.
Below is a general guide to healthy cholesterol levels, as advised by Heart UK…
| Result | Healthy level (in mmol/L) |
| Total cholesterol | 5 or below |
| HDL (good cholesterol) | 1 or above for men 1.2 or above for women |
| LDL (bad cholesterol) | 3 or below |
| Non-HDL (bad cholesterol) | 4 or below |
| Triglycerides | 2.3 or below |
What can affect cholesterol levels?
There are certain factors that can increase cholesterol levels. This includes unhealthy lifestyle habits such as eating a diet high in saturated fat, being inactive, smoking, stress, and weight gain (especially around your midsection).
However, there are also several factors which can’t be controlled. For example, high LDL cholesterol levels can sometimes be inherited. This genetic condition is known as familial hypercholesterolemia (FH) and it affects a person’s ability to get rid of LDL cholesterol. For tips and advice on how to manage FH, have a read of this article from the Family Heart Foundation.
Other factors that can affect cholesterol levels include age, gender, ethnic background, and conditions like kidney or liver disease and an underactive thyroid.
5 tips to help lower cholesterol
1. Maintain a healthy weight
Research shows that being overweight raises cholesterol, as well as blood pressure and blood sugar levels.
According to Heart UK, losing just 10% of your body fat if you’re overweight can help to lower cholesterol, triglyceride, and blood pressure levels – and your risk of developing diabetes and some forms of cancer as a result.
If you’d like to lose some weight, remember that small steps can go a long way. Simple habits like practising portion control, increasing your activity levels, and avoiding sugary and fatty snacks can make a huge difference.
It can also be helpful to view weight loss (with an overall view to becoming healthier) as an exciting, transformative stage in your life that’ll help you to become the best version of yourself. Often, the slower and more sustainable this journey is, the more likely you are to maintain these changes.
You’ll find plenty of healthy lifestyle advice on the health and diet and nutrition sections of our website. Or, if you’re looking for new ways to get active, why not check out the upcoming fitness classes over on Rest Less Events?
2. Eat a healthy, balanced diet
Reduce the amount of saturated and trans fat that you’re eating
When it comes to diet and cholesterol, the most important thing you can do is reduce your intake of saturated fat and trans fats and replace them with healthier, unsaturated fats.
Diets high in saturated and trans fats can increase the amount of LDL (bad) cholesterol in your bloodstream and block arteries. Foods high in saturated fat include animal fats like butter, fatty meat, and full-fat dairy products like cream and cheese. Some animal products like meat and dairy also contain trans fats, but artificial trans fats are most commonly found in processed foods (like packaged cookies, cakes, crisps, crackers, and fried foods).
Unsaturated ‘healthy’ fats, however, are found mainly in foods like vegetable oils, fish, avocados, nuts, and seeds. The omega-3 content of some of these foods (for example, fatty fish like salmon and mackerel, walnuts, flaxseeds, and canola oil) can also help to prevent and treat heart disease and stroke.
To reduce the amount of trans and saturated fat you eat, consider swapping out cuts of fatty red meat with leaner alternatives. For example, you could have a chicken breast without the skin, cook with olive oil rather than butter, and snack on nuts (like cashews and almonds) instead of cake and biscuits.
You can find further guidance on swapping saturated and trans fats for healthier alternatives in our article, How to cook your food for the biggest health benefits, and on the NHS website.
Consider including more plant-based proteins in your diet
Many people believe that to get enough protein, you need to eat a lot of meat. But there’s increasing evidence that replacing animal proteins with plant-based proteins can be beneficial for health.
One study showed that because plant-based proteins are lower in fat and cholesterol than animal protein, they can help to lower LDL (bad cholesterol) and overall cholesterol levels.
Of course, this doesn’t have to mean cutting out meat entirely, but reducing your intake could make a big difference – plus, you’ll be helping the environment too.
For further information on protein and recipe inspiration, check out our article; 12 high-protein meal ideas.
Make sure you’re getting plenty of fibre
Research shows that fibre can positively impact cholesterol and reduce the risk of atherosclerosis and heart disease. The NHS advises that adults aim for at least 30g of fibre a day.
Foods high in fibre include wholemeal bread and whole grain cereals, nuts and seeds, fruit and vegetables, oats and barley, and pulses such as beans, peas, and lentils. Check out our article, 10 easy ways to add more fibre to your diet, for more ideas.
Use healthier cooking methods
As a general rule of thumb, fried foods tend to be higher in calories and trans fats because they’re often coated in oil, batter, or flour. Grilling, steaming, boiling, or poaching can be helpful cooking methods if you’re looking to reduce the amount of unhealthy fat in your diet.
If you love fried foods and this sounds rather bleak to you, don’t worry – these healthy lifestyle changes don’t have to mean never eating your favourite foods again. It’s all about moderation.
For cooking inspiration, head over to the food and drink or diet and nutrition sections of our website, where you’ll find everything from healthy baking ideas to tips on how to cook for the biggest health benefits.
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3. Make exercise part of your routine
Regular exercise is important for maintaining healthy cholesterol levels.
Research has revealed that aerobic exercise can aid healthy weight loss and reduce LDL cholesterol levels. One study found that when a person lost a kilogram of body weight, their LDL cholesterol was also reduced by about 0.8 mg/dL.
Unlike medications used to treat high cholesterol levels, aerobic exercise can be an easier (and more enjoyable) way to control cholesterol – and it doesn’t bring a list of possible side effects.
If you haven’t found a form of exercise that you enjoy, head over to the fitness and exercise section of our website. Here, you’ll find guides on everything from cycling and walking to dance, Pilates, and Tai Chi. Or browse the fitness classes running on Rest Less Events.
4. Say no to smoking
Research shows that people who smoke tend to have lower HDL (good cholesterol) levels than non-smokers. According to Heart UK, quitting smoking causes HDL cholesterol levels to increase rapidly and reduces the risk of a heart attack or stroke almost immediately. And, one year after quitting, the chance of having a heart attack is halved.
Quitting smoking also has various other health benefits, including higher energy levels, improved breathing ability and circulation, and a reduced risk of lung cancer.
If you’d like help quitting, head over to the NHS’ stop smoking services.
5. Take steps to reduce stress levels
Too much stress can have a huge impact on our bodies, causing headaches, heartburn, insomnia, depression, and high blood pressure. It can also impact heart health and cholesterol levels.
One study found that psychological stress can lead to increased levels of triglycerides and LDL (bad cholesterol) levels and decreased levels of HDL (good cholesterol). Another study also identified a link between people in high-stress jobs and unhealthy cholesterol levels.
We all experience stress from time to time, but if you often feel stressed, there are things that can help.
Some people find simply getting outside for some fresh air and spending time amongst nature makes a huge difference, while others prefer to connect with others or recentre their thoughts using techniques like mindfulness or deep breathing.
You’ll find plenty more ideas in our article; 7 tips for coping with stress and anxiety. Alternatively, you might be interested in the health and wellbeing classes running on Rest Less Events.
Should I consider taking medication to lower my cholesterol levels?
If lifestyle and diet changes aren’t making enough of a difference to your cholesterol levels, or if you’re at risk of having a heart attack or a stroke, your doctor may prescribe you medication to lower your cholesterol.
Statins are the most common medication for high cholesterol, but there are also other options which you can read more about on the Heart UK website.
Your GP or health practitioner will always be best placed to advise you based on your individual circumstances. They’ll also be able to answer any questions you may have and discuss any concerns with you.
Final thoughts…
We’re all different, and for some people, it’s more difficult to maintain healthy cholesterol levels.
While it’s important to keep an eye on your cholesterol levels, try not to worry, and remember that high cholesterol doesn’t automatically mean you’ll have a heart attack or stroke. It’s usually just an important indicator that you should be taking some steps towards a healthier lifestyle each day.
If you’re worried about your cholesterol, would like to get a cholesterol test, or are seeking further medical advice, book an appointment with your GP.
For further health tips, head over to the general health section of our website. Here, you’ll find information on everything from heart and lung health to information on vision and hearing.
Have you taken steps to lower your cholesterol recently? What has made the biggest difference for you? We’d be interested to hear from you in the comments below.
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Booking an appointment online has never been easier, and with a range of offers from 10% off if you’re over 60, 2nd pairs half price & a free NHS eye test if eligible, our expert optometrists are here to help you on your journey to clearer vision.