With the festivities fast approaching, we’ve put together our top tips for enjoying Christmas while keeping your cholesterol levels in check
Whether you’re hosting a Christmas party, cooking your first Christmas dinner or you’re travelling to see family and friends, tis’ the season to spend time with loved ones and tuck into festive food.
But how can you do this while caring for your heart health and cholesterol at the same time? Here, we’ve shared our top tips and suggestions so you can have the best of both worlds.
What is cholesterol?
Cholesterol is a natural fatty substance in the blood that’s produced in the liver, as well as being found in some foods. It plays an important role in keeping the cells in our bodies healthy, as well as making certain hormones and producing bile which helps aid fat digestion.
While a little cholesterol is healthy for our bodies, having high cholesterol can block your blood vessels, increasing your risk of things like heart disease or stroke, so it’s important to know your cholesterol level.
How do I know if my cholesterol is high?
Anyone can develop high cholesterol and it can be caused by a number of factors, including:
• A diet high in saturated fats and fatty foods
• Not getting enough exercise
• Being overweight or carrying too much fat around your middle
• Smoking
• Drinking alcohol
• A family history of high cholesterol
• Certain medical conditions
Not sure what your cholesterol level is? As high cholesterol doesn’t show symptoms, the only way to know your levels is by having a blood test. It’s a good idea to ask your GP 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. Alternatively, you can check it yourself from the comfort of your own home using the MyHealthChecked Cholesterol Profile Blood Test.
If your results show you have high cholesterol, your GP will discuss ways to lower your cholesterol. Take a look at our tips for lowering your cholesterol at home.
What are the different types of cholesterol?
There are different types of cholesterol which have different effects in the body. The two main types are Low Density Lipoproteins (LDL) cholesterol and High Density Lipoproteins (HDL) cholesterol.
LDL cholesterol
LDL cholesterol is often called ‘bad cholesterol’ because too much of it can clog up your arteries and lead to health problems later on, such as heart disease, heart attacks and strokes. You do need some LDL cholesterol in your blood but it’s when there’s too much that it becomes a problem.
HDL cholesterol
HDL cholesterol is often called ‘good cholesterol’ because it carries cholesterol away from your cells and back to your liver to be broken down, helping to prevent disease.
How can I keep my cholesterol down this Christmas?
While we’re all guilty of indulging a little over Christmas – maybe it’s a couple of extra pigs in blanket on the plate, going up for second servings of dessert or picking at the snacks – it’s important to maintain a good, well-balanced diet all year round in order to keep your cholesterol at a healthy level.
If you’re wanting to ‘be good’ over the festive period or you’re already thinking about getting back on track post-Christmas, you’re not alone. It’s a season full of temptation which is why some people may find this time of year a little more challenging. But it all comes down to some will power, being open to trying new things, making simple swaps and still allowing yourself to have a little treat here and there.
After all, Christmas is about enjoying time with loved ones and giving gifts that bring joy – it’s not all about the festive food. With this in mind, here are our top tips for helping to keep your cholesterol down, all while getting the most out of the festivities.
Keep it moving
Just us that get sleepy after demolishing a Christmas dinner? Keep the momentum of the day going by stepping outside for a brisk walk to get your body moving.
Exercise is great for our overall health and it’s something your body will definitely thank you for. It can help your body move the bad cholesterol to your liver where it can leave your system, as well as help you with your overall wellbeing. The NHS recommends doing 150 minutes of moderate exercise each week, so why not consider things like brisk walking, swimming or cycling? Our top tip is to try and find an exercise you enjoy or that you can do with others so you’re more likely to keep doing it.
Be sure to speak to your GP before starting any new forms of exercise if you have an existing medical condition or have not exercised for some time.
If we’re lucky enough to witness snow this Christmas, there’s even more reason to get out on a walk. Whether you’re the kind to stomp your footprints in the snow, build a snowman or have a snowball fight, some fresh air and fun in the snow are all great multi-generational bonding activities that keep you moving, too. We’re definitely dreaming of a white Christmas now…
Get a hand on portion control
When there’s a table full of food in front of you, our first thought is often to pile it on the plate to make the most of it. Instead, why not try eating from a smaller plate? Although this sounds a little bah-humbug, it’s not so much about restricting yourself as it is being more mindful. Smaller portions that are eaten a little slower may actually help you feel fuller quicker as well as allowing you to savour all the delicious flavours on your plate.
When it comes to dessert – whether you’re a Christmas pud kind of person or more of a yule log lover – maybe try cutting yourself a slightly smaller portion than usual and refrain from going back for seconds. You could also consider having a light dessert option such as a fresh fruit salad.
And don’t forget, it’s okay to have leftovers. If anything, this gives you the opportunity to get creative cooking post-Christmas meals.
Remember, every small change can help make a significant impact. Need a little extra help with portion control? Take a look at our guide.
Make healthier food swaps
One of the culprits for high cholesterol is the foods we eat. Things such as fatty and processed meats like sausages and bacon, as well as pies and pastries and cheese and cream, are all high in saturated fats. Making a few small changes to your diet can make a big difference to your cholesterol level.
Now hear us out – we’re not talking about depriving you of your full Christmas dinner. But there are a few things you might want to consider trying that are equally tasty and better for your cholesterol. These include:
• Reducing saturated fats – eating too much saturated fat can reduce the liver’s ability to remove cholesterol, resulting in a build-up in the blood. Instead, try choosing lower fat dairy products, and healthier fats found in avocados and oily fish
• Considering a fish dish – particularly oily fish such as salmon as this is provides us with a type of omega-3 that we’re unable to obtain from other foods, and it may help keep your heart healthy too
• Steaming your vegetables –this is a better alternative to boiling as this allows you to retain more of the nutrients in the vegetables
• Swapping out goose fat for olive oil or rapeseed oil – the latter options are much lower in saturated fats but still give your food a little flavour, plus rapeseed oil is rich in omega-3, too
• Increasing fibre – fibre-rich foods such as wholegrains, nuts, seeds, fruit and vegetables can help lower your cholesterol as well as your risk of heart disease
Love a turkey dinner? “You’re in luck because turkey is a low-fat meat. But don’t eat the skin and watch out for those extras like bread sauce and stuffing if you’re watching your weight,” says Boots nutritionist, Vicky Pennington.
Make sure you’re also eating plenty of fruit around the festive season and fill your plate with colourful veggies. “Brussels sprouts, peas, kale, carrots, parsnips all count towards your 5-a-day”, says Vicky. Is it even a Christmas dinner without Brussels sprouts?
And if you’re a serial snacker at Christmas who can’t leave the nuts alone, Vicky recommends “Putting out a bowl of festive roast chestnuts instead of peanuts as they’re relatively lower in fat and calories.”
Remember, if you want to keep your cholesterol levels down, you need to maintain a well-balanced diet all year round. Some foods naturally contain dietary cholesterol, but don’t worry as these don’t often make a big difference to the cholesterol in your blood. This includes foods like eggs, some shellfish such as prawns and crab and offal such as liver pate and kidney. They’re low in saturated fat so are fine to eat as part of a healthy diet. But it’s recommended to only cut down on these foods if your doctor or a dietitian has advised you to. To lower cholesterol, it’s more important to cut down on the amount of saturated fat you eat.
You can find more advice on our Nutrition Health Hub.
Go sober for the season
We know it can be a little tempting to crack open the bubbly at Christmas, but instead why not soak up the atmosphere from the loved ones around you?
Cutting down on alcohol can give your liver a helping hand in removing bad cholesterol and lower your cholesterol levels. It may also improve your overall health in other ways such as helping you lose weight, lower your blood pressure and reduce your risk of stroke.
If you do enjoy a tipple every now and again, it’s important to try and stay within the recommended guidelines of no more than 14 units of alcohol per week. For reference, a small glass of wine has 1.5 units and a pint of higher strength beer has three units.
When it comes to occasions like Christmas, it can feel particularly challenging if those around you are drinking – but it doesn’t need to be. Luckily, there are plenty of non-alcoholic options out there such as 0% beers, ciders and sparkling wines or why not raise a glass of nosecco at the dinner table? Not forgetting that festive cocktails can be traded in for merry little mocktails – from a ho-ho-NOjito to a classic sNOwball – they all taste just as good and are sure to get you in the spirit.
If you struggle to cut down on your drinking, speak to your GP for advice and support.
Quit smoking
For those who smoke, the festive season can pose a challenge thanks to all the Christmas parties and socialising. If you’ve set yourself a New Year’s resolution to cut down or quit smoking, why not try to get a head start and bring it forward this year? Whether you’ve been smoking for months or years, it’s never too late to stop. In fact, stopping smoking is one of the best things you can do for your cholesterol, your heart and your overall health.
Smoking increases ‘bad cholesterol’ and lowers ‘good cholesterol’. It can also cause tar to build up in your arteries, making it easier for cholesterol to stick to your artery walls, increasing your risk of heart attacks and stroke.
Once you stop smoking, the benefits include:
• Healthier looking skin
• Improved breathing
• Improved lung function
• Better sense of taste and smell
• More energy
• Reduced risk of suffering a heart attack and heart disease
• Better blood circulation to your heart and muscles
If you’re struggling to stop smoking, speaking to your pharmacist or GP is a great first step. You can also get access to a multitude of resources to help provide support on your smoke-free journey. You're four times more likely to stop smoking if you use an NHS service to help you, which is why the NHS Stop Smoking Service* may be worth considering. This service is available at selected Boots pharmacies and helps you create a structured approach to controlling your cravings.
Ready to get the festivities underway? Go into Santa season equipped with these mindful swaps to help lower your cholesterol and help you be on your way to a healthier you. Merry Christmas!
