What is cholesterol?

Cholesterol is a type of fat made in the liver and found in some foods. Our bodies need it to function - it plays important roles in the brain, nerves and skin. However, too much cholesterol in the blood can clog arteries and increase the risk of heart disease, stroke and other cardiovascular problems.

Causes of high cholesterol

High cholesterol often has no symptoms, which is why many people are surprised when a routine cholesterol test reveals raised levels. Several factors can contribute, including:

• Lifestyle habits: smoking, drinking alcohol, being overweight, eating too much saturated fat and lack of physical activity.
• Age and gender: cholesterol levels naturally increase as we age. Men are generally at higher risk than women, although menopause can also raise cholesterol levels.
• Family history: having a close relative with high cholesterol or cardiovascular disease increases your risk.
• Ethnic background: people from South Asian and sub-Saharan African backgrounds are more likely to develop high cholesterol and heart disease.

While you cannot change your age, family history or genetics, you can make healthy lifestyle changes to reduce your risk.

How to lower cholesterol naturally

The positive news is that small steps really do add up. By making manageable changes to your diet and daily routine, you can improve your cholesterol and protect your heart.

Eat more heart-healthy foods

• Fruits, vegetables, beans and wholegrains are packed with nutrients and fibre that help lower cholesterol.

• Lean proteins such as chicken, fish, beans and lentils are healthier choices than fatty cuts of meat.
• Healthy fats: swap butter, lard and coconut oil for olive oil, sunflower oil or other vegetable-based spreads.
• Low-fat dairy or alternatives: choose reduced-fat yoghurts and milk, or calcium-fortified plant-based alternatives.

For some heart healthy recipes visit https://www.heartuk.org.uk/tasty-recipes/explore-our-recipes

Stay active

Regular physical activity helps raise “good” cholesterol and lower “bad” cholesterol. Even small amounts, such as walking, gardening or light exercise, can make a difference.

Watch your sugar and portion sizes

• Limit sugary foods and drinks such as cakes, biscuits and fizzy drinks.
• Eat three balanced meals a day, with healthy snacks if needed.
• Keep an eye on portion sizes to help maintain a healthy weight.

Why cholesterol testing matters

Since high cholesterol has no symptoms, the only way to know your levels is with a cholesterol test. This simple check can give you the information you need to take control of your health. Knowing your numbers is the first step toward prevention so contact your GP to arrange a test.

How we can support you

At Bluebird Care Dudley, Kidderminster & Malvern we understand that making lifestyle changes isn’t always easy, especially if you or a loved one needs extra care at home. Our compassionate team can help with healthy meal preparation, support with daily routines and encouragement to stay active, including getting out and about.

If you or someone you love would benefit from care and support, please don’t hesitate to get in touch. Together, we can make heart health a priority.