Doctors give 3 simple changes to lower cholesterol quickly before medication is needed
Experts have shed light on the dangers of high cholesterol and offered three simple steps to combat it. A study revealed that exposure to high or fluctuating cholesterol early in life could increase the risk of atherosclerosis, a condition characterised by the narrowing of arteries due to fatty deposits, which can lead to heart disease and strokes.
Dr Oliver Guttmann, a consultant cardiologist at The Wellington Hospital, part of HCA Healthcare UK, explained: "Cholesterol is a fatty substance found in your blood that is essential for building cells and producing certain hormones. The two main types of cholesterol are low-density lipoprotein (LDL) and high-density lipoprotein (HDL)."
Dr Guttmann added: "LDL is often called 'bad' cholesterol because high levels can lead to plaque build-up in arteries, increasing the risk of heart disease. HDL, on the other hand, is known as 'good' cholesterol because it helps remove LDL from the bloodstream."
In the UK, cholesterol levels are measured in millimoles per litre (mmol/L).
Dr Chun Tang, GP and medical director at Pall Mall Medical, advises: "For most people, a total cholesterol level of 5 or below is considered healthy. LDL cholesterol should ideally be less than 4, while HDL should be 1 or above.
"Levels above these ranges might be too high and could put you at risk for health issues, so it's good to keep an eye on them and get further medical tests if you suspect your levels may be too high."
Dr Tang has highlighted the risks associated with high cholesterol, stating: "High cholesterol, especially too much LDL, can lead to fatty deposits in your arteries. Over time, this build-up can narrow your arteries, making it harder for blood to flow.
"This increases your risk of heart disease, stroke, and other serious health problems. It's like a traffic jam in your bloodstream, things just can't move along as they should be doing."
To combat high cholesterol, Dr Guttmann suggests three key strategies:
Look at your diet
"Focus on eating more fruits, vegetables, whole grains, and lean proteins," advises Dr Guttmann. "Reduce intake of saturated and trans fats, found in fatty meats, fried foods, and processed snacks. Opt for healthy fats like those in avocados, nuts, and olive oil."
Exercise regularly
"Aim for at least 150 minutes of moderate aerobic activity, such as brisk walking or cycling, each week," recommends Dr Guttmann. "Regular exercise helps raise HDL cholesterol and lowers LDL cholesterol and triglycerides."
Stop smoking
"Smoking lowers HDL cholesterol and damages blood vessels, so quitting can improve your cholesterol levels and overall heart health," explains Dr Guttmann.
Certain demographics are more prone to high cholesterol. Dr Guttmann explained: "Older adults often experience higher cholesterol levels due to ageing and changes in metabolism. Genetic factors also play a significant role; conditions like familial hypercholesterolemia cause high cholesterol from a young age.
"Additionally, people with obesity, poor dietary habits, and sedentary lifestyles are more likely to develop high cholesterol."
Why is it important to be mindful of it earlier in life? "Being mindful of cholesterol levels from an early age is crucial because it allows for early intervention and lifestyle adjustments that can prevent long-term health issues," highlights Dr Guttmann.
Tang agrees and adds: "High cholesterol doesn't usually have symptoms, so it's easy to ignore. By being proactive, you can avoid complications like heart disease or stroke later in life."
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