The word cholesterol can be associated with diseases such as heart disease and stroke and can stir up feelings such as fear and worry, but not all cholesterol is bad and we do actually have to have a certain level to maintain our health. In this article we will be looking at how to maintain healthy levels of cholesterol and if my levels are too high, how to lower them.
Cholesterol can be a great indicator of what is happening in the body as a whole, if levels are raised most of the time it is just telling us that we need to make some adjustments to our lifestyle that promote health, however some people are naturally more prone to higher levels of cholesterol genetically and may require some form of medication. We will now explore exactly what cholesterol is and how to maintain healthy levels.
What is cholesterol?
Cholesterol is an essential fatty substance required by the body to stay healthy. It is located in the blood and has important functions in producing hormones and vitamin D as well as helping us digest food. That is the good news, it is however a bit of a double-edged sword as at the right levels it is essential but if we produce too much cholesterol and it stays in the blood vessels it has the potential to block arteries and lead to heart disease and stroke among other health issues.
We receive cholesterol from two sources
- Produced naturally in our livers.
- The food that we eat such as meat and dairy products.
There are also two main types of cholesterol
- High-density lipoproteins. HDLs are generally known as ‘good cholesterol’ due to the fact that it helps to remove excessive cholesterol consumed in our diet so less finishes up in the arteries.
- Low-density lipoproteins. LDLs are generally known as ‘bad cholesterol’ as it is transported to the arteries where it can build up. This build up can result in a plaque forming inside the arteries known as atherosclerosis which can increase the risk of heart disease and stroke.
There is a third type of fat in the blood we also have to be aware of and these are triglycerides. Triglycerides are our main source of energy, are supplied from our livers and also from the food we eat. Although great at supplying us with energy high levels paired with HDLs and LDLs can increase the risk of plaque formation in arteries and the subsequent diseases caused by this.
For further information on
- HDLs
- LDLs
- Triglycerides
Please watch the video from the British Heart Foundation Here
High cholesterol, the warning signs.
The problem with high cholesterol is that there are no warning signs or symptoms which can lead to an increase in levels going unchecked. The best precaution is to have regular checks to make sure that cholesterol levels are healthy and increases are identified early.
Family history of high cholesterol may be an indicator that you may be more susceptible to higher levels, so extra vigilance and checks would be a good idea as high levels in cholesterol can lead to coronary artery (heart) disease.
The symptoms of coronary artery disease include, chest pain, shortness of breath, feeling faint and extreme fatigue so if you are displaying one or all of these it is important to seek medical advice from your doctor immediately.
How can I get my cholesterol levels checked.
The recommendation is that all adults have their cholesterol levels checked once every five years regardless of your health or how you feel. The test involves a simple blood test to measure your LDLs, HDLs and triglycerides and a full break down of the results can be obtained by speaking to your doctor.
Other tests such as blood pressure and your BMI can also be done to give an indication of your overall cardiovascular health and subsequent risk of other health issues.
All the above tests can be done at your GP clinic or health center and some gyms now offer this service. Cholesterol tests should be offered to everyone between 40 and 70 as part of your regular NHS health check( more information can be found Here)
If you are concerned regarding your cholesterol levels please get in touch with your local GP as you can request a test at any time and if you want to know more regarding the testing procedure please click here.
Healthy cholesterol levels.
The chart below is taken from the NHS website and for more information on healthy cholesterol levels please visit the NHS website click here
This is just a guide. The levels you should aim for might be different. Ask your doctor or nurse what your levels should be.
Healthy levels for different types of cholesterol.
| Result | Healthy level (mmol/L) |
|---|---|
| Total cholesterol | 5 or below |
| HDL (good cholesterol) | 1 or above |
| Non-HDL (bad cholesterol) | 4 or below |
| Fasting triglycerides (when you’re asked not to eat for several hours before the test) | 1.7 or below |
| Non-fasting triglycerides (when you eat as normal before the test) | 2.3 or below |
| Total cholesterol to HDL cholesterol ratio | 6 or below |
What can affect cholesterol levels.
Certain factors that have a negative affect on cholesterol levels can be controlled through lifestyle choices, such as a reduction in the amount of saturated fats in the diet, an increase in physical activity, a healthy diet to reduce weight gain and stopping smoking. Other factors that can have an affect are age, gender, ethnic background, if you have kidney, liver disease, an under active thyroid or genetic conditions
To sum up.
In the first of the two articles we have mainly concentrated on what is cholesterol, the warning signs of elevated levels, how to get checked out, what my levels should be and what can affect my cholesterol levels.
In Part 2 we will explore how and what we can do to help lower cholesterol levels through, reducing stress, quitting smoking, increasing physical activity, healthier food choices and maintaining a healthy weight.
Team Thomas
