Raised Cholesterol

Having raised cholesterol can increase your risk of developing heart disease or stroke (cardiovascular disease) in the future.

We sometimes prescribe medications such as statins for people who have high cholesterol and an increased risk of heart attack or stroke. If your risk is raised based on recent blood tests, you may be invited for an appointment with one of our practice nurses to discuss this.

If you have been told that your cholesterol is high, there are many things you can do to reduce your cardiovascular risk, whether or not you are taking a statin.

Diet and Lifestyle Changes

Making changes to your diet and lifestyle can help improve your cholesterol levels and reduce your risk of heart disease and stroke. Eating a healthy, balanced diet and being physically active are both important.

Some people find it helpful to use food-scanning apps (such as Yuka) to check the amount of saturated fat in foods when shopping or cooking.

Fats and Cholesterol

There are two main types of fat in food: saturated fat and unsaturated fat.

Eating foods high in saturated fat can raise cholesterol levels in the blood. Most people in the UK eat more saturated fat than recommended.

Foods High in Saturated Fat Include:

most meats (both red meat and chicken – fish generally contains less saturated fat)

dairy products such as cheese, butter, ghee and cream

cakes, biscuits and many processed snacks or treats

take-away meals and convenience foods

Healthier Fat Choices

Replacing saturated fats with unsaturated fats can help lower cholesterol levels.

Try to choose more foods that contain unsaturated fats, such as:

oily fish (for example salmon or mackerel)

nuts (such as almonds and cashews – ideally unsalted and not roasted)

seeds (such as sunflower or pumpkin seeds)

olive oil (best used cold, for example in salad dressings)

Trans Fats

Trans fats can also raise cholesterol levels.

Small amounts occur naturally in foods from animals, such as meat and dairy products. Artificial trans fats are found in some processed foods made with hydrogenated fats, such as certain biscuits and cakes.

As part of a healthy diet, try to reduce foods high in trans fats and saturated fats and replace them with foods containing unsaturated fats.

Reducing Total Fat Intake

You can also reduce your overall fat intake by:

steaming, microwaving, boiling, poaching or grilling instead of frying or roasting

choosing lean cuts of meat

choosing lower-fat dairy products and spreads, or using smaller amounts of full-fat options

Fibre and Cholesterol

Fibre is another important part of a heart-healthy diet. There are two types of fibre: soluble and insoluble.

Soluble fibre may help reduce cholesterol levels in the blood.

Good Sources of Soluble Fibre Include:

oats

beans

peas

lentils

chickpeas

fruit and vegetables

Try to include more of these foods in your diet and aim for at least five portions of fruit and vegetables each day.

Cholesterol-Lowering Products

Some foods contain added ingredients such as plant sterols and stanols, which can help lower cholesterol. These are found in certain spreads and yoghurts.

These products are intended for people who have high cholesterol. They should not be eaten regularly by people without high cholesterol, particularly children and pregnant or breastfeeding women.

If you have high cholesterol, you can improve it through healthy eating without using special products. If you do choose to use cholesterol-lowering foods, read labels carefully to avoid having too much.

Get Active

Being physically active can also help lower cholesterol levels.

Activities can include walking and cycling, as well as more vigorous exercise such as running or dancing.

Aim for at least 150 minutes of moderate-intensity aerobic activity each week. This means exercising hard enough to raise your heart rate and make you slightly out of breath or break a sweat.