CHOLESTEROL IS A FAT-LIKE SUBSTANCE – if it builds up in the blood, it will eventually cause hardening of the arteries, which slows down the flow of blood to the heart. Your blood cholesterol level is therefore a good indicator of your risk of developing heart disease. The higher your reading, the greater your risk of developing heart disease or having a heart attack. There are no outward signs, however, so it’s important to have yours checked.
Who’s at risk ?
Everyone is, but some groups are more vulnerable than others. ‘Men have a higher risk than women before the age of 60, but women catch up after the menopause,’ says dietitian Lucy Jones. ‘If you have a family history of high cholesterol or a relative has had a heart attack, it will raise your risk,’ she says. Parents can pass on faulty genes that lead to inherited conditions, such as Familial Hypercholesterolaemia (FH).
How to get checked
Getting your cholesterol checked is easy – ask your GP. Everyone aged 40–74 in England is entitled to a free NHS health check every five years, which includes a cholesterol test. It’s not something to be missed, as high cholesterol risk tends to increase with age: recent figures show 30% of people aged 16–24 have high cholesterol compared with 76% of adults aged 45–54.
‘If there’s a significant family history, children should be checked by the age of 10,’ says Lucy. ‘And anyone with an immediate relative who has a cholesterol level of above 7.5 should have theirs checked through their GP or practice nurse.’ The test itself measures levels of LDL (known as ‘bad’ cholesterol as it builds up plaque that can block arteries), HDL (‘good’ cholesterol, which helps remove the bad) and triglycerides (another type of blood fat linked to heart disease).
They’re measured in units called millimoles per litre of blood (mmol/L). The table below details the blood cholesterol levels we should aim for:
| HEALTHY CHOLESTEROL READINGS | FOR THOSE WITHOUT HEART DISEASE (MMOL/L) | FOR PEOPLE WITH OR AT HIGH RISK OF HEART DISEASE (MMOL/L) |
|---|---|---|
| TOTAL CHOLESTEROL | 5 or less | 4 or less |
| LDL | 3 or less | 2 or less |
| HDL | Above 1 | Above 1 |
| TRIGLYCERIDES | Below 1.7 | Below 1.7 |
Diet tips for healthy cholesterol
High cholesterol can affect anyone, regardless of gender, ethnicity or age, although family history is a big factor. For most people, it’s lifestyle factors, such as smoking or high alcohol intake, poor eating habits and lack of exercise that can cause the problem. For some people, medication such as statins may be prescribed, but for all of us – whether we have raised levels or not – there are easy changes we can make to our diets that will help keep our cholesterol levels healthy.
Eat more oats Studies show that regularly eating oats can reduce total cholesterol levels by 5%. Oats are rich in beta-glucan, which stops it being absorbed into the blood. Eating porridge for breakfast will help you feel fuller for longer. Try oatbran when baking or stir some into smoothies.
Fill up on fish Oil-rich fish is a great source of omega-3 fats, which help maintain normal triglyceride levels (another type of blood fat linked to heart disease). Salmon, mackerel and pilchards are rich in omega-3s. Tinned fish, such as tuna and sardines, is as beneficial as fresh. Just watch the salt levels.
Cut down on saturates Dairy products and red meat can contain a lot of saturated fat, which is linked to increased LDL (ie bad) cholesterol. The same is true of foods such as cakes and biscuits. Choose lean meat, switch to low-fat dairy and cut right down on cakes, biscuits, puddings, pastries, chips and crisps.
Take your pulses Beans, chickpeas and lentils are rich in soluble fibre, which helps reduce the amount of cholesterol absorbed into the blood. A recent study revealed eating 130g pulses a day can cut LDL cholesterol by 5%..
Swap butter for spreads and oils, such as olive, rapeseed or sunflower. They’re considerably lower in saturated fat and richer in heart-friendly unsaturated fats. But still use them sparingly, as all fats are high in calories. To control the amount of cooking oil, use spray oil, or measure it out with a spoon.
Go nuts Numerous studies show that people who eat nuts tend to have healthier hearts. The fat they contain is heart-friendly, unsaturated fat. They’re quite high in calories, so limit yourself to 30g unsalted nuts a day. Whole almonds, in particular, are full of heart-healthy flavonoids.
Watch the booze Alcohol causes weight gain, which is linked to high cholesterol and raised triglyceride levels. While headlines say red wine may be good for you, scientists agree having too much is bad for health.
Have a brew Tea contains compounds called catechins, which research suggests may lower cholesterol absorption. All varieties of tea, especially green tea, contains high levels of catechins as well as antioxidants.
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