Healthy living
Body matters
Cutting cholesterol
Almost half of all heart disease deaths in the UK are due to raised blood cholesterol levels - how's yours?
What is cholesterol?
Cholesterol is a soft waxy substance found in many different parts of the body including the nervous system, skin, muscles, liver, intestines and heart.
It is needed for a number of bodily processes including the production of hormones, bile acid and vitamin D. It is carried around the body within the bloodstream. Most cholesterol in our bodies is made in the liver, but it's also found in foods of animal origin such as eggs, offal and shellfish.
Why is it important?
According to the British Heart Foundation, almost half of all heart disease deaths in the UK are due to raised blood cholesterol levels; 59 per cent of men and 60 per cent of women have raised levels.
Is all cholesterol bad?
Cholesterol is ferried around the bloodstream in protein molecules known as lipoproteins. "High-density lipoprotein (HDL, or 'good' cholesterol) removes excess cholesterol from the bloodstream and protects the body against heart disease", explains Melanie Raddon, nurse adviser with the British Heart Foundation.
"Low-density lipoprotein (LDL or 'bad' cholesterol), on the other, hand carries cholesterol from the liver to the cells and increases the risk of heart disease."
How does cholesterol increase heart disease risk?
Heart disease occurs when the blood vessels leading to your heart - the coronary arteries - become stiff and narrowed or 'furred' due to the accumulation of a fatty substance called atheroma.
Atheroma is formed when LDL cholesterol is oxidised, the same chemical process that causes apples to go brown when they are exposed to the air. This 'furring' of the arteries is known as atherosclerosis.
How is cholesterol measured?
Cholesterol is measured with a blood test. If your overall cholesterol level is raised, your GP will want to check your LDL and HDL cholesterol levels as well as measuring blood fats called triglycerides; high levels are also associated with heart disease and stroke.
What's a normal level?
In the UK, the average blood cholesterol is about 5.5 to 5.6, which is why heart problems are very common. If you turn that around and ask what is a 'good' cholesterol level the answer is the lower the better.
Cholesterol is measured in units called millimols per litre of blood (written as mmol/l). There isn't an absolute level at which high cholesterol is diagnosed. It all depends on other risk factors.
What affects my cholesterol level?
The following can all affect your cholesterol levels:
- diet
- weight
- physical activity
- gender
- age
- genes
Does high cholesterol always matter?
For example if you smoke and have raised cholesterol levels your risk of heart disease is increased six-fold, if you smoke and have high blood pressure it is increased nine-fold, if you smoke, have high blood pressure and a raised cholesterol it is increased 16-fold.
If your cholesterol is raised, the doctor will consider other risk factors to calculate your likelihood of having a heart attack.
Other risk factors include:
- physically inactivity
- being overweight
- having diabetes or high blood pressure
What lifestyle changes will help?
"Changing to a healthier diet can reduce cholesterol levels by 5-10 per cent", according to Melanie Faddon.
That means one that is low in fat overall, and especially in saturated (animal) fats and transfats (found in some processed foods, such as cakes and pastries).
Unsaturated fats from foods of plant origin - vegetables, nuts and seeds - and oily fish, reduce levels of 'bad' cholesterol.
The soluble fibre in fruit and vegetables, such as apples and lentils may help; folic acid found in leafy green vegetables or taken as a supplement may also be useful.
What is the medical treatment?
The main drugs used to lower cholesterol are known as statins, which work by altering enzyme activity in the liver, preventing the manufacture of cholesterol.
According to the British Heart Foundation, there's substantial evidence to show that statins are effective in reducing blood cholesterol levels, so slowing down the development of atherosclerosis and significantly reducing the risk of a heart attack.
Other drugs that may be used to lower cholesterol include fibrates which lower triglyceride levels.
Useful articles
- Nuts, seeds and fish for lower blood pressure
- Mediterranean diet lowers risk of heart disease
- Virgin olive oil helps control bad cholesterol
Talk about cholesterol-busters on Saga Zone
If you would like to discuss statins, please visit Saga Zone's Health Forum
Reader comments
I notice that a reader said he switched to soya milk in an effort to reduce his cholesterol. I did too, until I read that soya products can raise the level of oestrogen, which is not at all helpful to males! Consequently I am now using "oat milk" and taking calcium supplements.
Posted by: Laurence Marh | 23/07/2008 10:05:42
What percentage of good cholesterol is normal? Can you have too much good cholesterol
Posted by: W.Bray | 21/07/2008 18:53:49
I went for a check up at myGP ,I had High blood pressure and cholesterol over 7 approaching 8 that was 7 months ago..after statins and other treatment ,I have normal blood pressure and my cholesterol is below 5! Funny thing ,I do no not eat red meat smoke or drink , so shows how a check up by Gp is important if you read this no matter how healthy you live eat ..go see your Gp for a check up ..might save your life ,I know it probably more than likeley saved mine
Posted by: shaun | 11/06/2008 09:59:21
Hi, I have recently had a cholesterol test, I have had several in the past, which have always been low and within the saftey guidlines, however the current test shows that my HDL cholesterol level is low @ 0.9 mmol/L, LDL cholesterol level is 2.1, and my overall cholesterol level is 3.9, well within the required healthy levels. My concern is why my HDL level is so low and how I can higher this level without raising my overall 3.9 level.
Posted by: roy lamb | 14/03/2008 13:48:25
I didnt know you could buy tablets containing plant sterols (James Dankatien 29/10/07) are they a cheaper option than buying special margarine? Would like to know their name. Thanks
Posted by: patricia | 17/11/2007 13:10:37
Thank you for some sensible and digestible advice. I take the view that having passed forty five some proactive input into my own health is wise. However I can’s stand sensible diets and always fall of the wagon. I feel moderation is the key plus some help from the shops. I buy plant sterol based tablets to reduce my cholesterol levels (easier to take than yogurts) and check my levels periodically with a home test kit from www.checkmybody.co.uk which beats risking catching flu and all those other viral nasties from the GP’s surgery. Thanks again - James
Posted by: James Dankatien | 29/10/2007 21:39:50
my doctor put me onto statins some three or four years ago even though my colestrol count was low. Having read adverse reports on statins in the press these past few months I am concerned as to whether I should continue taking them. I am 82 years old!!
Posted by: keith lee | 14/08/2007 18:19:52
When tested I was surprised to find my cholesterol levels were 5.6. I eat a lot of fruit and veg and am very active(lots of walking, games etc). I did, however, have a diet high in red meat. This I have eliminated completely, now eating white meat (no skin)and fish, especially oily variety, and filling up with jacket pots, high fibre bread with no spread. I shall be interested to see if levels have changed after 2 months on this routine. Now, my only weakness is strawberries with single cream....hope this will not spoil good work of diet.
Posted by: flicky | 11/08/2007 19:47:53
Thanks for excellent advice reference cholesterol. Biscuits not mentioned but I'll cut back on those and the cakesand I'm trying some soya milk.
Posted by: David Smale | 29/07/2007 20:57:31
Thank you!! I was told my most recent test on cholesterol was down to 6 and to keep up the low fat diet. Yours was the ONLY web site I could find that showed these numbers rather than complicated other figures. Do you have a list of the red/Amber/Green foods.? I had one once from a dietitician on the NHS but my GP surgery hasn't got it any more and I can't find one on the net. Yhank you Estelle Weiner ()aged 65)
Posted by: Estelle Weiner | 24/07/2007 11:09:26
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.
