Phillips-Fit

High levels of total and LDL cholesterol greatly increase the risk of atherosclerosis (build up of plaque and fatty deposits in the arteries), Coronary Heart Disease (CHD), stroke and heart attack. High cholesterol levels following a heart attack increase the chance of a second heart attack. It is known as the "silent killer" as there are no real side affects and unless tested, can go unnoticed for years untill a stroke or heart attack takes place.

How do I test my cholesterol & what should it be?

Measuring blood cholesterol involves a simple blood test which can either be done by taking a finger prick sample and analysing it on a desktop analyser or your doctor may take a blood sample with a syringe and send it to the laboratory for analysis. With the latter test, your lipid profile can be checked. This will not only give your cholesterol levels but also triglyceride levels (another fatty substance made in the body). If you have high levels of triglycerides and low levels of HDL (good cholesterol) you have a greater risk of developing CHD.

All readings are measured in units called "millimols per litre of blood - mmol/l" Recommended targets by the British Heart Foundation are:

• Total cholesterol levels below 5.0mmol/l
• LDL below 3.0mmol/l
• Triglycerides below 2.0mmol/l
• HDL above 1.0mmol/l

When does a high reading become a concern?

The average blood cholesterol level of people living in the UK is 5.5mmol/l. This is above the recommended levels and also high when compared to other countries such as China where the average is around 4.5mmol/l. A high level of cholesterol is one of the biggest risk factors in developing Coronary Heart Disease. The other major risk factors are:

• Smoking
• High Blood Pressure
• Sedentary lifestyle
• Being overweight/obese
• A family history of premature CHD. E.g. a close relative having developed CHD before the age of 55 (male) and 65 (female).

Dietary factors increasing your risk of CHD:

• Not enough dietary omega-3 fats (usually found in oily fish)
• Not eating enough fruit and vegetables
• Eating foods high in hydrogenated vegetable oil (trans fats) such as deep fried foods, biscuits, cakes and pastries
• Drinking too much alcohol
• Eating too much salt

How do I reduce my high cholesterol?

Cut down on saturated fats:

Whilst through healthy eating (less saturated fat and more mono & polyunsaturated fat), LDL levels can be reduced by 5-10%. Reduce your saturated fat intake such as butter and cheese and increasing your intake of mono and polyunsaturated fats such as Extra Virgin Olive Oil, Avocado, Walnuts and Fish Oil.

Reduce the total amount of fat:

Especially if you are overweight as fat is also very high in calories. Cut down on the total amount of fatty foods you eat such as cakes, biscuits and pastries, replacing them with alternatives such as fruit, vegetables, lean meats and starchy carbohydrates like sweet potatoes and brown rice.

Increase your omega-3 fatty acids:

Through eating oily fish such as sardines, salmon, trout, mackerel, pilchards and herring as these will help reduce your triglyceride levels and help prevent blood from clotting.

Eat more fibre:

Which may also help reduce the amounts of cholesterol absorbed into the bloodstream. E.g. porridge, beans, pulses, fruit and vegetables are all high in a type of fibre which can help lower cholesterol. A high fibre diet can also make you feel fuller for longer so you are less likely to snack on fatty foods.

Eat more fruit and vegetables:

Aim to eat at least 5 portions per day, optimally 10!

Reduce the amount of salt in your diet:

Eating more fresh foods instead of processed "ready" meals will also help reduce salt levels in your diet. If you eat one can of baked beans with four slices of toast you will have reached your recommended daily salt allowance of 6g!

Drink alcohol in moderation:

Keep within the UK governments recommended limits of 21 units per week for males and 14 units per week for females.

See Facts about Fats

How can physical activity help to improve cholesterol levels?

Doing regular physical activity - at least 30 minutes per day on 5 days per week can help decrease total cholesterol levels. Studies show that a 1% reduction in a persons total cholesterol level will yield a 2-3% reduction in the risk of developing CHD. Regular physical activity has been shown to decrease total cholesterol, LDL and triglyceride levels while increasing HDL (good) cholesterol.

Studies have also shown that more vigorous exercise programs such as running have had a significant effect on total cholesterol levels. However, it has also been shown that prolonged endurance type activities such as continuous walking, cycling or jogging can have a beneficial effect on lowering triglycerides levels. In general a physically active lifestyle can help prevent the age related rise in triglycerides. In addition to this, the long-term effects of endurance training can also decrease body fat and therefore contribute to a reduction in triglyceride levels.

There are also studies that show resistance training may also improve your blood lipid profile. A decrease in total cholesterol and LDL have been reported for both men and women. However, the alteration of personal lifestyle habits in conjunction with a decrease in body fat and increase in fat free mass (muscles) may also contribute to these favourable changes.

In addition to regular physical activity, other lifestyle changes that can lead to low-cholesterol living include making changes to diet by reducing the amount of saturated fats you consume. Weight loss or control and cutting out other risk factors such as smoking, excessive alcohol consumption and reducing high blood pressure will also lead to a happier, low-cholesterol life!