Choose wholegrain breads, cereal, pasta, rice and noodles. Snack on plain, unsalted nuts and fresh fruit ideally two serves of fruit every day. Include legumes or pulses — such as chickpeas, lentils, split peas , beans such as haricot beans, kidney beans, baked beans three-bean mix into at least two meals a week. Check food labels and choose the lowest sodium salt products. Use spreads and margarines made from healthy unsaturated fats such as canola, sunflower or extra virgin olive oil instead of those made with saturated fat such as butter, coconut oil and cream.
Use healthy oils for cooking — some include canola, sunflower, soybean, olive extra virgin is a good choice , sesame and peanut oils. Use salad dressings and mayonnaise made from oils — such as canola, sunflower, soybean, olive especially extra virgin , sesame and peanut oils. Include 2 or 3 serves of plant-sterol-enriched foods every day for example, plant-sterol-enriched margarine, yoghurt, milk and bread.
Have 2 to 3 portions grams each of oily fish every week. Fish may be fresh, frozen or canned. Include up to 7 eggs every week. Select lean meat meat trimmed of fat, and poultry without skin and limit unprocessed red meat to less than g per week.
Choose reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks. Limit or avoid processed meats including sausages and deli meats such as salami. Dietary fibre If you are trying to lower your cholesterol, aim to eat foods that are high in dietary fibre particularly soluble fibre , because they can reduce the amount of LDL bad cholesterol in your blood. These foods include: fruit legumes such as chickpeas, lentils, soybeans , three-bean mix and baked beans wholegrain cereals and foods for example, oats and barley.
Dietary fats Following a healthy, balanced diet that is low in saturated fats and trans-fats can help to lower your cholesterol. Unhealthy fats Foods high in unhealthy saturated fats include: fatty cuts of meat full fat dairy products such as milk, cream, cheese and yoghurt deep fried fast foods processed foods such as biscuits and pastries takeaway foods such as hamburgers and pizza coconut oil butter.
Foods high in unhealthy trans fats include: deep fried foods baked goods such as pies, pastries, cakes and biscuits butter. Healthy fats Foods high in healthy polyunsaturated fats include: margarine spreads and oils such as sunflower, soybean and safflower oily fish some nuts and seeds. Foods high in healthy monounsaturated fats include: margarine spreads and oils such as olive, canola and peanut avocados some nuts.
Lowering triglycerides Some ways to reduce triglyceride levels include: Stick to a healthy diet by following the heart healthy eating recommendations.
Limit sugary, fatty and salty takeaway meals and snacks. Limit intake of sugar-sweetened drinks such as soft drinks, cordial, energy drinks and sports drinks include foods with healthy omega-3 fats for example, fish such as salmon, sardines and tuna. Treatment for high cholesterol Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity , are very important to help reduce high LDL bad cholesterol.
Fats and cholesterol , Heart Foundation of Australia. People who wish to reduce their cholesterol levels or maintain a suitable level can make four major lifestyle decisions.
Since , guidelines on reducing or preventing high cholesterol have focused on addressing lifestyle risks, even at a young age. Taking these factors into consideration will lead to a more personalized approach to the treatment and prevention of high cholesterol levels.
For a person with high cholesterol levels, drug treatment will depend on their cholesterol level and other risk factors. Recommendatoins usually start with diet and exercise, but people with a higher risk of a heart attack may need to use statins or other medications. Statins are the leading group of cholesterol-lowering drugs. The statins available on prescription in the United States include:.
In , researchers noted that a new drug, ezetimibe, can significantly reduce the risk of a major cardiovascular event in people with a high risk of such events. Etezimibe reduces lipid levels by limiting the absorption of cholesterol in the intestine. There is evidence that these drugs are effective at reducing cholesterol levels, especially when a person uses them with ezetimibe. If a person has already had a cardiovascular event, such as a heart attack, a doctor may recommend using ezetimibe as well as a statin.
For those at very high risk, the guidelines also recommend adding a PCSK9 inhibitor. However, the guidelines also note that PCSK9 inhibitors are expensive, and insurance companies may not cover their cost. For this reason, this option is likely to be only for those with a very high risk.
A person should not stop taking a statin without speaking to a doctor, as they may increase their risk of cardiovascular problems. Randomized, controlled clinical trials have not produced enough evidence to support treatment to a specific target.
Guidelines published in consider this calculator and essential tool for assessing cholesterol levels and their risk. Read this article to find out the…. Your GP can advise you about the most suitable type of treatment, and may also prescribe medication to lower high blood pressure hypertension if it affects you. Statins block the enzyme a type of chemical in your liver that helps to make cholesterol.
This leads to a reduction in your blood cholesterol level. You'll usually be started on a medication called atorvastatin. Other statins include simvastatin and rosuvastatin.
When someone has side effects from using a statin, it's described as having an "intolerance" to it. Side effects of statins include headaches , muscle pain and stomach problems, such as indigestion , diarrhoea or constipation. Statins will only be prescribed to people who continue to be at high risk of heart disease, because they need to be taken for life.
Cholesterol levels start to rise again once you stop taking them. In some cases, a low daily dose of aspirin may be prescribed, depending on your age usually over 40 years old and other risk factors. Low-dose aspirin can help to prevent blood clots forming, particularly for someone who's had a heart attack , has established vascular disease, or a high risk of developing cardiovascular disease CVD.
You may also be advised to have periodic blood tests to ensure your liver is functioning well. Ezetimibe is a medication that blocks the absorption of cholesterol from food and bile juices in your intestines into your blood. It's generally not as effective as statins, but is less likely to cause side effects. You can take ezetimibe at the same time as your usual statin if your cholesterol levels aren't low enough with the statin alone.
The side effects of this combination are generally the same as those of the statin on its own muscle pain and stomach problems. You can take ezetimibe by itself if you're unable to take a statin.
This may be because you have another medical condition, you take medication that interferes with how the statin works, or because you experience side effects from statins. Ezetimibe taken on its own rarely causes side effects. You can lower your cholesterol by eating a healthy, balanced diet that's low in saturated fat, exercising regularly, not smoking and cutting down on alcohol. If you have an unhealthy diet that's high in fat, fatty plaques are much more likely to build up in your arteries.
This is because fatty foods contain cholesterol. There are two types of fat: saturated and unsaturated. You should avoid foods containing saturated fats, as they will increase the levels of "bad cholesterol" low-density lipoprotein, or LDL in your blood. However, it's not healthy to completely cut out all types of fat from your diet.
It's important to replace saturated fats with unsaturated fats — they've been shown to increase levels of "good cholesterol" high-density lipoprotein, or HDL and reduce any blockage in your arteries.
A low-fat diet including lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables has also been shown to help lower cholesterol. Fruit and vegetables are full of vitamins, minerals and fibre, and help keep your body in good condition.
Aim to eat five 80g portions of fruit and vegetables every day. A chemical found in cigarettes called acrolein stops HDL transporting fatty deposits to the liver, leading to high cholesterol and narrowing of the arteries atherosclerosis. This means smoking is a major risk factor for both heart attacks and strokes. If you decide to stop smoking, your GP can refer you to an NHS Stop Smoking Service, which will provide you with dedicated help and advice about the best ways to give up smoking.
You can also call Quit Your Way Scotland on 84 84 The specially trained helpline staff can offer you free expert advice and encouragement. If you're committed to giving up smoking but don't want to be referred to a stop smoking service, your GP should be able to prescribe medical treatment to help with any withdrawal symptoms you may experience after giving up.
Read more about treatment for quitting smoking. Being active and exercising regularly will increase the levels of HDL in your body by stimulating the body to move fatty deposits to the liver, so they can be broken down. Exercise will also help you maintain a healthy weight, and lose weight if you're overweight.
Being overweight can increase the amount of "bad cholesterol" in your blood. Another benefit of regular physical activity is it will help lower your blood pressure by keeping your heart and blood vessels in good condition.
Doing minutes of moderate-intensity exercise every week is recommended to help lower your cholesterol. Walking , swimming and cycling are good examples of this type of exercise.
Read more about the recommended physical activity guidelines for adults aged and the physical activity guidelines for older adults aged 65 and over. You can lower your cholesterol by eating healthily and getting more exercise. Some people also need to take medicine. Too much cholesterol can block your blood vessels.
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