Over two in five individuals in England are grappling with high cholesterol, according to NHS data. This condition arises when there's an excess of a fatty substance known as cholesterol in the bloodstream. Certain demographics are more susceptible to high cholesterol, including men over 50, post-menopausal women, and those of South Asian or sub-Saharan African descent.
However, lifestyle factors such as obesity, lack of exercise, unhealthy diet, and excessive alcohol consumption can also contribute. The good news is that you can take steps to manage your cholesterol levels. Adopting a healthier diet and increasing physical activity can make a significant difference.
It's crucial to take this seriously as elevated cholesterol can obstruct blood vessels, heightening the risk of heart complications or strokes.
Dr Romit Bhattacharya, a cardiologist at Mass General Brigham, highlighted that high-fat dairy is intended for "growing infants who need cholesterol and fat in their diet to build their brains, their nerves, their bodies". He further clarified: "When we're eating full-fat dairy and meat, we're ingesting a whole lot of dietary cholesterol-particularly saturated fat, which has consistently proven to increase cholesterol levels," reports Surrey Live.
Dr Bhattacharya emphasised that "message number one" is to cut down on saturated fats, aiming for them to makeup less than 10% of your daily calorie intake. This means steering clear of the worst offenders for high cholesterol such as red meat, baked goods, fried foods, and full-fat dairy products like cream, butter, and whole milk.
He also cautioned against consuming large quantities of tropical oils, including palm or coconut oil. On a brighter note, Dr Bhattacharya pointed out that there are beneficial foods for managing cholesterol levels. He explained: "Plants basically don't make cholesterol. So, if you're worried about cholesterol, eating plants is going to help. And among plants, high fiber content is important. It cleans out your gut, it allows you to detoxify, it feeds your gut microbiome in a healthy way, and it can help prevent cholesterol from absorbing into your bloodstream."
For those looking to adopt a low-cholesterol diet, he recommends a variety of plant-based options such as spinach and other leafy greens, high-fibre foods, whole grains like oats or brown rice, fruits and berries, nuts such as walnuts or almonds, and lean, oily fish.
Consistency is key to maintaining healthy cholesterol levels, according to Dr Bhattacharya. He advised against fad diets, which may offer temporary results but often lead to rebound weight gain.
"Fad diets don't work as well. They can get you down briefly, but then-boom-you're back up. Maintaining healthy cholesterol is really about consistency of effort," he stated. "If you're doing 80% of the right things 80 per cent of the time, that's a great start."
The NHS advises that if you've never had a cholesterol test, are over 40, overweight, or have a family history of high cholesterol and heart issues, it's time to consult your GP.
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