For more information on what cholesterol is & how you can reduce your bad cholesterol read the sections below or please visit:
British Heart Foundation: https://www.bhf.org.uk/heart-health/risk-factors/high-cholesterol
Cholesterol a fatty substance found in your blood. Everyone has cholesterol, we need it to stay healthy and every cell in our body uses it. It is carried in your blood by proteins. The two main types are:
high-density lipoprotein (HDL) – carries cholesterol away from the cells and back to the liver, where it's either broken down or passed out of the body as a waste product; for this reason, HDL is referred to as "good cholesterol", and higher levels are better.
low-density lipoprotein (LDL) – carries cholesterol to the cells that need it, but if there's too much cholesterol for the cells to use, it can build up in the artery walls, leading to disease of the arteries; for this reason, LDL is known as "bad cholesterol"
The recommended cholesterol levels in the blood vary between those with a higher or lower risk of developing arterial disease.
As a general guide, total cholesterol levels should be:
5mmol/L or less for healthy adults
4mmol/L or less for those at ‘high risk’
As a general guide, LDL levels should be:
3mmol/L or less for healthy adults
2mmol/L or less for those at ‘high risk’
An ideal level of HDL is above 1mmol/L. A lower level of HDL can increase your risk of heart disease. Your ratio of total cholesterol to HDL may also be calculated.
Generally, this ratio should be below 4, as a higher ratio increases your risk of heart disease.
However, cholesterol is only one risk factor and the level at which specific treatment is required will depend on whether other risk factors, such as smoking and high blood pressure, are also present.
Many factors can increase your chances of having heart problems or a stroke if you have high cholesterol. These include:
- an unhealthy diet – in particular, eating high levels of saturated fat:
- smoking – a chemical found in cigarettes called acrolein stops HDL transporting cholesterol from fatty deposits to the liver, leading to narrowing of the arteries (atherosclerosis)
- having diabetes or high blood pressure (hypertension)
- having a family history of stroke or heart disease
- There's also an inherited condition called familial hypercholesterolaemia, which can cause high cholesterol even in someone who eats healthily.
Evidence shows that high cholesterol can increase the risk of:
transient ischaemic attack (TIA) – often known as a "mini stroke"
This is because cholesterol can build up in the artery wall, restricting the blood flow to your heart, brain and the rest of your body. It also increases the risk of a blood clot developing somewhere in your body.
The first step in reducing your cholesterol is to maintain a healthy, balanced diet. It's important to keep your diet low in fatty food.
You can swap food containing saturated fat for fruit, vegetables and wholegrain cereals. This will also help prevent high cholesterol returning.
If these measures don't reduce your cholesterol and you continue to have a high risk of developing heart disease, your GP may prescribe a cholesterol-lowering medication, such as statins.
Your GP will take into account the risk of any side effects from statins, and the benefit of lowering your cholesterol must outweigh any risks.
For more support with Eating Well / Weight Management:
- One You Easy Meals App: download the free app for over a hundred delicious and simple meal ideas to get you eating foods that are healthier for you.
Right for you if: you have a smartphone or tablet and want inspiration wherever you are. Search ‘One You Easy Meals’ in Google Play or iTunes.
- Change4Life Food Scanner App: helps the whole family cut sugar, saturated fat and salt intake by quickly showing you how much is in popular food and drink.
Right for you if: you have a smartphone and want to make better choices wherever you are. Search ‘Food Scanner’ in Google Play or iTunes.
- One You: website offering lots of great advice on how to eat better.
Right for you if: you simply need some ideas and advice, all together in one place. Search ‘One You eating’ online.
For more support with Moving More / Weight Management:
Beginners / currently inactive: PHE Active 10 App – a brisk 10 minute walk every day can make a real difference to your health. The app is easy to use and shows you how much brisk walking you’re doing and how you can do more. Right for you if: you have a smartphone and want to start getting more active by setting your own goals. Search ‘Active 10’ in Google Play or iTunes.
Walking for Health – the walks are especially suited for people who currently don't do much walking but who want to get healthier, fitter and be happier. Search ‘Wolverhampton Walking for Health’ online.
Intermediate: One You Couch to 5K App – designed to get you off the couch and running in just 9 weeks with step-by-step instructions. Right for you if: you have a smartphone and you are already lightly active and want to do more.
Advanced: Local Park Run Right for you if: you are already quite active and would like to join a jogging or running group, search ‘Wolverhampton Park Run’ to find out more about local park runs.
One You: website offering lots of great advice on how to move more. Right for you if: you simply need some ideas and advice, all together in one place. Search ‘One You moving’ online.
Wolverhampton Information Network (WIN): find out about local support near to you by searching here on WIN and entering your postcode and a keyword, such as ‘gym’. WIN is an online directory of services and will signpost you to local resources available, for example:
Wolves Community Trust – Nordic Walking
Bob Jones Centre – classes, toning tables, classes for older residents
WV Active Leisure Centres – have various discount and offers available throughout the year