From what it is to what it does & how too much of it can be harmful to your health, we’re here to take the guesswork out of all things cholesterol.
What is cholesterol?
Put simply, cholesterol is a fatty substance in the blood. It plays an important role in helping our bodies to function properly by making certain hormones and vitamin D as well as making bile, which helps support digestion.
As well as a diet high in saturated fats, other factors such as not getting enough exercise, genetic conditions and other medical conditions could affect your cholesterol levels.
High cholesterol levels can be bad for your health and may increase your risk of things like heart disease or stroke. The good news is, there are things you can do to help lower your cholesterol levels.
How can I tell if my cholesterol levels are high?
High cholesterol doesn’t cause symptoms, so a blood test is the only way to find out your cholesterol levels.
You’re more likely to have high cholesterol if you:
• Eat lots of fatty foods
• Don’t get enough exercise
• Are overweight
• Smoke
• Drink alcohol
• Have a family history of high cholesterol
• Have certain medical conditons
It’s a good idea to ask your GP or pharmacy for a cholesterol test if you’ve not had one before and are over 40, you’re overweight or have a family history of high cholesterol or heart problems.
How can I lower my cholesterol levels?
If you have high cholesterol, or think you might be at risk of having high cholesterol, there are lots of things you can do to help, which we’ll talk about in more detail below:
• Reduce the amount of saturated fat in your diet
• Exercise more
• Quit smoking, if you smoke
• Cut down on alcohol, if you drink
If a blood test confirms your cholesterol levels are high, your doctor may also prescribe a medicine for you to take.
Healthy, balanced diet
Making smart choices in terms of your diet can help lower your cholesterol levels. This includes swapping foods that are high in saturated fat for foods that contain a healthier type of fat called unsaturated fat – the labels on your food can help you work out what’s what.
Generally, you should aim to eat more of the healthier options such as fruit and vegetables, oily fish, brown rice, whole grain bread and wholewheat pasta. It’s also a good idea to limit things like cakes and biscuits, fatty meats such as sausages and things like cream, butter and hard cheeses.
Plant sterols, a cholesterol-like substance found in plants, are clinically proven to help reduce cholesterol levels when you take between 1.5g and 3g daily. They’re found in foods like vegetable oils, nuts and seeds. You could also take Boots Max Strength Plant Sterols Capsules if you need to lower your cholesterol levels
It’s important to bear in mind that plant sterols aren’t a replacement for cholesterol-lowering medication. If you’re already taking medicine to lower your cholesteral you should speak to your doctor or pharmacist before taking plant sterols as well.
Get moving
We all know that getting enough exercise is great for our physical and mental health, and when it comes to lowering our cholesterol levels, being physically active hits the leader board yet again.
Whether it’s enjoying a brisk walk, playing a sport or going for a swim, find something you enjoy and make being physically active a part of your healthy lifestyle – your cholesterol levels will thank you for it. The NHS recommends at least two and a half hours of exercise a week.
Stopping smoking
Smoking can increase your cholesterol levels and put you more at risk of serious health problems such as getting cancer or having a stroke or heart attack.
If you’re thinking of quitting, find out about the other benefits of stopping smoking and where you can get help to quit, and take a look at our range of products designed to help you on your smoke-free journey.
Cutting back on alcohol
Another great way to help lower your cholesterol levels is to keep an eye on how much you’re drinking. The NHS recommends drinking no more than 14 units of alcohol a week (around six medium glasses of wine or six pints of 4% beer) and having several alcohol-free days a week.
If you’re thinking about cutting down or stopping drinking alcohol altogether, take a look at our sober curious guide. If you need extra support to cut down or quit, speak to your GP.
Looking after your health doesn’t stop there though – if you’re over 40 and live in England you could be eligible for our Free Health MOT at Boots service.* Find out more and book your appointment today.
*Free NHS Health MOT available in participating stores in England only. Subject to availability. The NHS Blood Pressure Check Service is for adults aged 40 years and over who do not currently have a diagnosis of hypertension, for adults under 40 years of age who have a recognised family history of hypertension may be tested at the discretion of the pharmacist, and adults who have been referred by their GP. Waist circumference and BMI checks as part of the health MOT are optional
