Get to Know Your Cholesterol Levels Better This National Cholesterol Month
Did you know that almost 1 in 2 adults in the UK have heightened cholesterol?
This October is National Cholesterol Month, and we’re raising awareness about the importance of maintaining healthy cholesterol levels in order to stay well and lead a long and healthy life.
National Cholesterol Month encourages us to familiarise ourselves with our cholesterol by learning what it is, why it’s so important to reduce high cholesterol levels, and how simple lifestyle changes can lower elevated cholesterol and thus reduce the associated risk of developing heart and circulatory diseases.
What is Cholesterol?
Cholesterol is a type of blood fat which can be found in various foods or produced in the liver. Every cell inside our bodies contains cholesterol, and it has 3 primary functions:
1. Cholesterol forms part of the outer layer/membrane of all our cells.
2. Our bodies need cholesterol in order to make vitamin D and steroid hormones, keeping our bones, teeth, and muscles healthy.
3. Cholesterol is used to make bile, which helps us digest the fats we consume.
- Some cholesterol comes from our food, but about 80% of the cholesterol inside our bodies is created inside the liver via a complex 37-step process. Cholesterol and triglycerides can’t circulate by themselves in the blood, so the liver condenses them into ‘parcels’ called lipoproteins (which is where LDL and HDL cholesterol come in).
- These lipoproteins are then released into the blood to carry the fats around the body to where they’re needed.
- Once in the bloodstream, some cholesterol will travel back to the liver to be broken down further and used to make bile acids, which are then released into the intestines to aid with digestion.
- A small amount of bile acids will leave your body as waste, but most of them will be reabsorbed by your blood to be used again and again for digestion.
Low Vs. High Cholesterol: A Closer Look
- Cholesterol levels can be affected by various factors, including lifestyle, diet, genetics, and chronic diseases and health conditions like diabetes.
- As touched on above, when cholesterol and proteins combine, they form something called lipoproteins, of which there are two types: LDL (bad) and HDL (good).
Even though LDL cholesterol is often referred to as ‘bad’ cholesterol, we all need some LDL cholesterol in our blood. However, when there’s too much, issues will begin to occur, as an excess of LDL cholesterol can clog up the arteries, leading to health problems later on.
HDL cholesterol is often called ‘good cholesterol’ because it transports all the cholesterol away from our cells to the liver, which breaks it down. This ‘good’ HDL cholesterol helps prevent disease.
Why is High Cholesterol Bad?
We all need some cholesterol in our bodies to stay healthy. However, having too much cholesterol, whether due to lifestyle, weight, or a genetic condition, can lead to a plethora of health issues, including strokes and heart attacks. It’s important to remember that high cholesterol can affect anyone.
Why does cholesterol put our health in danger?
It clogs up the arteries that carry the blood around our bodies, causing them to narrow and blood clots to form. When the blood doesn’t flow as easily, this can cause a whole host of cardiovascular problems.
High cholesterol is very common but practically symptom-less. This is why it’s a good idea to get your cholesterol checked.
Having high cholesterol elevates your chances of developing the following health conditions:
- Coronary artery (heart) disease (CAD): this is what happens when your coronary arteries get blocked. It can lead to heart failure or heart attacks.
- Carotid artery disease: this is when the carotid arteries, which are located in the front part of our brains, get blocked. This can cause strokes.
- Peripheral artery disease (PAD): this is when the arteries in your arms or legs become blocked. It often causes no symptoms but can have effects all over your body: blood vessels are all connected through the cardiovascular system. Plaque buildup in one area slows down the whole network.
- High blood pressure: this is due to the heart having to work too hard to pump blood through hard, narrow arteries. This is one of the leading causes of heart disease.
What Raises Your Cholesterol?
1. A diet high in saturated fats, including things like meat, butter, and dairy products. This reduces your liver’s ability to remove cholesterol, so it builds up in the blood.
2. Being inactive and not exercising regularly, which means that the fats you eat aren’t used up for energy. Being active raises the amount of HDL cholesterol and reduces the level of LDL cholesterol in the body.
3. The tar breathed in while smoking builds up inside the arteries, making it even easier for cholesterol to stick to artery walls.
4. Being constantly stressed: stress triggers hormonal changes that cause our bodies to produce more cholesterol.
5. Genetic conditions which impact the normal processing of fats.
6. Other medical conditions, including an underactive thyroid gland (hypothyroidism), kidney problems, liver disease, type 2 diabetes, and gout.
How Can You Reduce Your Cholesterol?
Doctors talk about primary and secondary prevention when reducing cholesterol levels.
- Primary prevention is about changing your current lifestyle to reduce your risk of developing high cholesterol and the health conditions associated with this. These changes usually focus on altering your approach to exercise and diet.
- Secondary prevention is about what you can do if you’ve already developed a cholesterol-related cardiovascular condition to prevent it from getting any worse. This can also include changes to diet and activity levels, or you might be prescribed a medication like statins.
Lowering your cholesterol is all about lifestyle changes. So, how can you get started?
1. Keep active by getting at least 30 minutes of exercise a day. This doesn’t have to be hitting an intense workout class at the gym seven days a week (and it shouldn’t be, as not having enough rest and recovery time can cause injury); it could be as simple as walking or cycling your commute or taking the dog for a walk after work. Just aim to do something which gets your heart rate up.
2. If you smoke, start the process of quitting – and see it through. Going cold turkey isn’t the best idea: you could try switching to vapes or nicotine patches whilst you cut down, but it would be a good idea to discuss this process with your GP.
3. Lower your alcohol consumption. Cut back on the booze to improve your general health and lower your cholesterol and associated health risk level.
4. Eat healthier foods, focusing on hearty, homemade recipes which keep you full and energetic. Eat less red and processed meats, as high consumption of these is linked to a greater risk of heart disease. On the other hand, research has been done to suggest that a diet high in monosaturated fats (like olive oil, nuts, and avocados), such as the Mediterranean diet, helps decrease levels of LDL cholesterol.
5. Reduce your saturated fat intake, and eat more soy foods, nuts, oats, or barley. Eating more fibre and vegetables can also help you manage your cholesterol levels.
6. Certain supplements help balance your cholesterol. This includes fish oil, which contains omega-3 fatty acids, as well as psyllium, which benefits digestion and heart health, and coenzyme Q10, which has been shown to support skin, brain, and lung health.
Finding Out Your Current Cholesterol Level
Everyone can benefit from a cholesterol check, regardless of age or lifestyle concerns. The NHS will offer you a free test if you’re aged 40-74, have heart disease or are at high risk of developing it, currently take medication to lower your cholesterol, or have a close relative with familial hypercholesterolemia (FH).
If you have familial hypercholesterolaemia (FH), you may notice some visible signs of high cholesterol, such as:
- Tendon xanthomata: swellings on your knuckles, knees, or Achilles tendon.
- Xanthelasmas: small, yellow lumps of cholesterol near the inner corner of your eye.
- Corneal arcus: a pale white ring around your irises.
There are three main ways to go about getting your cholesterol tested:
1. Visit your local pharmacist.
2. Visit your GP.
3. Get an NHS health check.
A cholesterol test is a simple blood test, which is either done by a finger prick test or a small blood sample taken from your arm.
In Summary
Not all cholesterol is bad – it’s essential in helping our bodies function. However, too much of it can cause clogged arteries and heart disease. Preventing high cholesterol in the first place is easier than reducing already elevated levels – so, this National Cholesterol Month, try to remember the importance of staying active, eating healthily, and getting familiar with your cholesterol levels to ensure you’re doing all you can to keep on top of your health.
