Cholesterol is a fatty substance that is essential for the body's normal functioning. However, too much of it can lead to serious health issues. High cholesterol increases the risk of cardiovascular diseases like heart disease and stroke, and is an especially significant health concern in Ireland, where over 60% of adults have elevated cholesterol levels. In this guide we’ll cover the causes of high cholesterol, recommended levels, and effective strategies to manage and lower cholesterol.
What is cholesterol?
Cholesterol is a waxy, fat-like substance produced by the liver and also obtained from certain foods. It travels through the bloodstream in two main types:
- Low-density lipoprotein (LDL): Known as "bad" cholesterol, LDL can accumulate in the walls of arteries, forming plaque that makes arteries hard and narrow.
- High-density lipoprotein (HDL): Referred to as "good" cholesterol, HDL helps remove other forms of cholesterol from the bloodstream, carrying it back to the liver where it can be processed and eliminated.
Maintaining a healthy balance between these two types is crucial for cardiovascular health.
Understanding cholesterol levels
Healthy cholesterol levels are essential for reducing the risk of cardiovascular disease. Here are the recommended levels for adults in Ireland:
- Total cholesterol: Below 5 mmol/L [1]
- LDL cholesterol: 3 mmol/L or less [1]
- HDL cholesterol: Higher levels are better, as HDL helps to remove excess cholesterol from the bloodstream [3]
- Non-HDL cholesterol: 4 mmol/L or less [1]
Regular health check-ups are essential to monitor these levels, particularly for those with risk factors such as age, family history, or existing health conditions.
Causes of high cholesterol
Several factors can lead to high cholesterol levels, including:
- Genetics: Our bodies produce cholesterol based on our DNA, and genetic conditions such as familial hypercholesterolaemia can cause very high cholesterol, often requiring treatment from a young age.
- Unhealthy diet: Diets high in saturated fats, such as those found in red meat and full-fat dairy products, can raise LDL cholesterol.
- Lack of physical activity: Being sedentary can lower HDL cholesterol, the "good" cholesterol, and increase LDL cholesterol.
- Obesity: Excess weight is linked to higher LDL and lower HDL levels.
- Excessive alcohol consumption: Drinking too much alcohol can raise total cholesterol and triglyceride levels.
- Smoking: Smoking reduces HDL cholesterol and increases the risk of heart disease.
- Medical conditions: Conditions like diabetes, hypothyroidism, and kidney disease can also lead to high cholesterol [5].
Risks of high cholesterol levels
High cholesterol levels pose significant health risks, including:
- Heart disease: High levels of LDL cholesterol can cause atherosclerosis, where plaque forms in the artery walls, leading to heart disease.
- Stroke: When blood flow to the brain is blocked due to a build-up of cholesterol and other substances, it can result in a stroke.
- Peripheral Arterial Disease (PAD): High cholesterol can lead to plaque build-up in the arteries that supply blood to the limbs, causing pain and mobility issues.
Dietary tips to lower cholesterol
Adopting a healthy diet is one of the most effective ways to manage cholesterol levels. Here are some dietary tips:
- Increase fibre intake: Foods high in soluble fibre, such as oats, beans, and lentils, can help lower LDL cholesterol.
- Choose healthy fats: Replace saturated fats found in red meat and butter with unsaturated fats found in olive oil, avocados, and nuts.
- Eat more fish: Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which can help lower LDL cholesterol.
- Reduce sugar and refined carbs: Limiting sugar and refined carbohydrates can help manage cholesterol and triglyceride levels.
Worst foods for high cholesterol
Certain foods are particularly detrimental to cholesterol levels. Here are the top foods to avoid:
- Sugary foods and drinks: High sugar intake can lead the body to produce more cholesterol and fat.
- Fried foods: High in trans fats, which can increase LDL cholesterol.
- Processed meats: Sausages, bacon, and salami are high in saturated fats and sodium.
- Full-fat dairy products: Whole milk, cream, and cheese contain high levels of saturated fats.
- Baked goods: Cakes, cookies, and pastries often contain trans fats and added sugars.
- Fast food: Burgers, fries, and other fast food items are typically high in unhealthy fats.
- Red meat: Beef, lamb, and pork are sources of saturated fat.
- Butter and margarine: Both are high in saturated and trans fats.
- Ice cream: Contains high levels of sugar and saturated fat.
- Egg yolks: High in cholesterol, though moderate consumption is acceptable.
- Coconut oil: While often considered healthy, it is high in saturated fat.
Prevention strategies
Preventing high cholesterol involves a combination of lifestyle changes and regular health monitoring. Here are some effective strategies:
- Eat a healthy diet: Focus on fruits, vegetables, whole grains, and lean proteins [7].
- Exercise regularly: Aim for at least 150 minutes of moderate-intensity activity per week [7].
- Maintain a healthy weight: Keeping a healthy weight can help manage cholesterol levels [7].
- Quit smoking: Quitting smoking can improve HDL cholesterol and overall heart health [7].
- Limit alcohol consumption: Drinking in moderation can help keep cholesterol levels in check [7].
- Follow medical advice: Take omega 3 oils or other cholesterol-lowering medications like Benecol and rapeseed oil if prescribed by your doctor and attend regular check-ups [6].
When to seek medical advice
If you have concerns about your cholesterol levels or overall heart health, it's essential to consult a healthcare professional. Symptoms such as chest pain, shortness of breath, or unusual fatigue may indicate a heart condition and require immediate medical attention.
How HealthHero can support you
We offer online consultations and personalised advice to help you manage your cholesterol levels effectively. To learn more, visit our online GP page.