High Cholesterol: Lifestyle Management

It is mainly caused by the following:

• Eating fatty food
• Not exercising enough
• Being overweight
• Smoking
• Drinking alcohol
• Genetic factors

Levels are checked by testing blood. A blood sample can be collected in two different ways:

• Taking blood from the arm with a needle (by a professional phlebotomist/nurse)
• Pricking a finger using a testing kit and collecting drops of blood in a tube provided to be sent to a laboratory for analysis.

A blood test checks for both good and bad cholesterol as well as total cholesterol/HDL ratio. This ratio accurately assesses your risk. 

You can then use this data along with a number of other parameters such as blood pressure, age, sex and family history, and put it into a QRisk calculator. 

This calculator estimates your risk of heart attacks and strokes in the next ten years.

As you might guess from the information that goes into the QRISK calculator, there are lifestyle changes you can make – stopping smoking, losing weight, and controlling your blood pressure – that have nothing to do with your cholesterol, but will influence your decision about starting medication because they all go into the risk calculator alongside your cholesterol levels.

Your total cholesterol can be broken down into HDL-cholesterol (‘good cholesterol’) and LDL-cholesterol (‘bad cholesterol’). HDL-cholesterol is small amounts of cholesterol bound to protein which carries it back to the liver where it is processed. LDL-cholesterol is large amounts of cholesterol bound to protein that circulates in the blood stream on its way to other parts of the body. It is LDL (bad) that builds up on the walls of your arteries and increases your risk of heart attacks and strokes.

The aim of treatment is not just to lower your overall level, but also to shift the ratio of LDL-cholesterol vs HDL-cholesterol in favour of HDL-cholesterol.

Much of the cholesterol in your body is made by the liver, the rest comes from your diet. Therefore, there are a number of dietary changes that you can make that will help lower your cholesterol and help you to shift that ratio towards the HDL-cholesterol.

The measurement of total cholesterol level is a pretty blunt tool for working out your risk of cardiovascular disease. 

To properly estimate the threat that your cholesterol poses to your health, your doctor needs to take into account a wide range of factors including your smoking status, your blood pressure, your BMI, whether you have diabetes, even your post code. All these things, along with your ratio of ‘good CHL’ vs ‘bad CHL’ , can be put into a calculator called the ‘QRISK’ calculator. 

This estimates your individual risk of heart attacks and strokes over the next 10 years. This risk should be used to help you make a decision about starting medication. In the UK, statins are usually recommended for people with a QIRSK score above 10%.

Eat less fatty food

Broadly speaking, the aim is to change from a diet high in saturated fats to one that contains more unsaturated fats. Saturated fats are found in foods such as red meat, processed meat, and full fat dairy products such as milk, cream and cheese. Palm oil, coconut oil and butter should also be avoided for cooking.

Healthier eating

Foods that are high in unsaturated fats include oily fish, seeds and avocado. Some foods seem to be particularly effective in helping people to lower their cholesterol and these include oats and barley, soya foods and nuts which should ideally be eaten raw, with the skin on.

More exercise

It's recommended to exercise for at least 2.5 hours a week. If you are new to exercise then build this up slowly each week. Try increasing the time you walk, swim and cycle.

Stop smoking

Cutting smoking out completely will help, simply cutting down on smoking would not be enough.

Cut down on Alcohol

Avoid drinking more than 14 units of alcohol a week and avoid binge drinking (drinking lots in a short period of time).

As you can see, there are many lifestyle changes that can be made that will help you avoid the need for medication but the starting point for making decisions about managing your cardiovascular risk, is knowing what that risk is. 

Understanding your blood lipid profile, and putting this into the context of your general health and lifestyle, will help you make these important decisions and allow you to see whether changes you have made are making a difference.

Despite implementing these changes, there may still be times when the benefits of medication are too clear to be ignored. This is particularly true for people who have already had a heart attack of stroke, or people with very high levels of cholesterol due to inherited conditions. 

For these people, the evidence suggests that taking medication, such as statins, can significantly reduce their risk of future cardiovascular events and improve their overall health outcomes. However, it is important to work closely with a healthcare provider to determine the best course of action and to regularly monitor the effectiveness and potential side effects of any medication.

Checking your cholsterol level is just one of a series of tests that can be carried out to monitor general health and well-being.

There are a series of blood tests available from One Day Tests that can test for multiple body functions all in one go.

The most popular test is the Ultimate Performance Blood Test, that tests for 57 different biomarkers in the blood. What does this mean? Well it means you get 57 different sets of results that will tell you:

• Cardiovascular risk
• Hormone levels
• Micronutrient levels
• Health of the immune system
• Health of vital organs such as Liver, Kidney and Thyroid

Source: heartuk.org.uk