1. Cholesterol is essential for life
Nutritionist Kerry Torrens says, ‘It may come as a surprise to learn that cholesterol is essential for health.’ Cholesterol is a fatty, waxy substance found in every cell of the body. It’s vital for forming cell walls, producing hormones such as oestrogen and testosterone, making vitamin D, and generating bile to help digest fats. Much like salt or carbs, it can be excessively demonised but without cholesterol, our bodies simply wouldn’t function properly – so the key is knowing the difference between the so-called ‘good’ and ‘bad’ cholesterol.
2. Your body makes most of its cholesterol
Kerry explains, ‘Around 75% of cholesterol is made in the liver, with the rest coming from the food we eat.’ This means that even if you cut out all dietary cholesterol, your body would still produce what it needs for essential functions.
3. Not all cholesterol is ‘bad’
Cholesterol travels through the blood in particles called lipoproteins. Kerry explains, ‘What determines if cholesterol is ‘good’ or ‘bad’ isn’t the cholesterol, but the type of lipoprotein that transports it.’ Low-density lipoprotein (LDL) is often labelled ‘bad’ – this moves cholesterol from the liver and carries it all over the body, so high levels mean the LDL can get deposited and can lead to plaque build-up in the arteries. High-density lipoprotein (HDL) is considered ‘good’ as it does the reverse: it helps remove excess cholesterol from the blood, transporting it back to the liver.
4. High cholesterol is often symptomless
Most people with high cholesterol will not experience any symptoms. This can feel concerning if you’re worried about having high cholesterol, as the first sign may be a heart attack or stroke. The good news is that cholesterol can be measured by a blood test – you might be eligible on the NHS once you’re after 40.
There are also certain signs that may indicate you might be at risk, including lifestyle and diet factors such as being overweight or obese, having a diet high in saturated fats or ultra processed foods. In rare cases, advanced familial hypercholesterolemia can cause visible signs, such as yellowish deposits on the skin or around the eyes.
5. Total cholesterol isn’t the whole story
For years, the focus was on total cholesterol, but experts now advise looking at the breakdown and knowing what this means. You can have a ‘normal’ total cholesterol but an unhealthy balance of LDL and HDL, so it’s important to understand all your numbers. Put simply, you want to keep your LDL low and HDL higher.
6. High cholesterol affects more than half of UK adults
Whilst it may be trending to worry about protein or supplements, high cholesterol is a dangerous issue that affects a huge proportion of the population. About 53% of UK adults have cholesterol levels above the recommended amount. This makes high cholesterol one of the most common health concerns in the country. Perhaps surprisingly, it is greater among women than men.
7. Age and gender influence cholesterol levels
Cholesterol levels tend to rise as we age, hence why we see levels peak in older segments of the population. After menopause, women often experience an increase in LDL cholesterol, making older age and post-menopausal women particularly at risk. The section of the population with the highest prevalence of raised cholesterol was women aged 55-64, where 79% had raised cholesterol levels.
8. Your genes play a role
Your unique mix of LDL and HDL depends on your genes, as well as diet and lifestyle. If high cholesterol runs in your family, you may be genetically predisposed to elevated levels. Familial hypercholesterolaemia is a genetic condition that can cause dangerously high cholesterol from a young age.
9. Foods high in saturated and trans fats raise cholesterol
Red meat, butter, processed meats, fast food, and tropical oils such as coconut oil are all high in saturated or trans fats, which can increase LDL cholesterol and overall heart disease risk. Replace some of these in your diet with unsaturated fats (found in avocado, olives and oily fish) to benefit your heart, and aim for no more than a third of the fat in your diet to be from saturated forms.
10. Refined carbohydrates can also increase cholesterol
It’s not just fat you need to watch. Diets high in refined carbs, such as white bread, pastries, and sugary foods, can elevate insulin and lead to the production of LDL cholesterol, therefore increasing your levels of bad cholesterol.
11. Some foods help lower cholesterol
Oats, barley, beans, pulses, nuts, seeds, and foods rich in unsaturated fats, such as olive oil and oily fish, can help lower LDL cholesterol. Plant stanols and sterols, found in avocados and fortified foods, can block cholesterol absorption in the gut. Aim to eat two portions of oily fish per week – the omega-3 fatty acids they contain may help lower harmful blood triglycerides.
12. Fibre is your friend
Soluble fibre, found in oats, flaxseeds, beans, and lentils, helps the body remove excess cholesterol. Oats and barley are rich in the soluble fibre beta-glucan, which forms a gel that attaches to cholesterol and inhibits its absorption. Kerry suggests that ‘a daily intake of about 3g of beta-glucan is considered an adequate amount to make a difference – that’s three servings of oats or barley per day’. A diet high in fibre is recommended for anyone looking to manage their cholesterol.
13. Exercise can improve your cholesterol profile
Regular physical activity, including both cardio and strength training, can boost HDL (‘good’) cholesterol and lower LDL (‘bad’) cholesterol. Even a daily brisk walk can make a difference – aim for moderate, aerobic activity for at least 30 minutes most days.
14. Smoking and excess alcohol make things worse
We know smoking is bad for your health and lungs – but did you know it can impact your cholesterol levels too? Smoking and vaping lower HDL cholesterol and worsen your cholesterol balance. Excess alcohol can raise cholesterol and other blood fats, increasing your risk of heart disease and stroke.
15. Medication may be needed for some
For those at high risk, or with a genetic predisposition, lifestyle changes alone may not be enough. Statins are the main medication prescribed to lower cholesterol, and your GP can help you weigh the benefits and risks based on your individual health profile.
