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'Lower your cholesterol' with NHS-backed diet for healthy heart

High cholesterol is a common condition that can increase the risk of heart disease and stroke

[The NHS says a healthy diet could help to reduce cholesterol]

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The NHS says a healthy diet could help to reduce cholesterol(Image: Getty)

People could have high cholesterol without realising, according to Heart UK a charity dedicated to supporting people affected by high cholesterol and raising awareness of its impact on heart health. Heart UK's website explains: "High cholesterol is very common, but most people don't know they have it because it doesn't usually have any symptoms."

According to the charity: "There is cholesterol in every cell in your body. It plays vital roles in how your body works, and it's especially important in your brain, nerves and skin." However, it's important to distinguish between HDL cholesterol, often known as 'good cholesterol', and LDL cholesterol.

Heart UK says: "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. Its when theres too much that its a problem."

The NHS explains that high cholesterol can run in families. It might also be caused by eating fatty food, not exercising enough, smoking, and drinking alcohol. As cholesterol can block blood vessels, there's an increased risk of heart problems and stroke.

Fortunately, you can lower your cholesterol by exercising more and eating a healthy diet. Some people may need to take medicine. While your GP is best placed to offer you advice, and you should speak to a qualified medical professional about any health concerns, the NHS website does set out advice for people looking to lower their cholesterol by making dietary changes.

[woman using smartphone while enjoying her lunch, cheeseburger with french fries and iced coffee in a stylish cafe. ]

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Fatty foods, particularly those high in saturated and trans fats, can impact cholesterol levels (stock photo)(Image: Getty)

The NHS advises people to reduce high cholesterol by cutting down on fatty food. The health authority says: "To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat. You can still have foods that contain a healthier type of fat called unsaturated fat. Check labels on food to see what type of fat it has in it."

Heart UK also shares tips for reducing your intake of saturated fat. The charity recommends checking food labels to see how much fat they contain, comparing similar products as they may contain different amounts of fat, and baking, steaming, grilling or boiling foods instead of frying them. More advice is available on the charity's website and the NHS website, reports Surrey Live.

The NHS recommends eating more:

• fruits and vegetables
• nuts and seeds
• brown rice, wholegrain bread and wholewheat pasta
• olive oil, rapeseed oil and spreads made from these oils
• oily fish (i.e. mackerel and salmon)

[Cutting back on cakes and biscuits could help lower your cholesterol (stock photo)]

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Cutting back on cakes and biscuits could help lower your cholesterol (stock photo)(Image: Getty)

The NHS recommends eating less:

• cakes and biscuits
• meat pies, sausages and fatty meat
• cream and hard cheese, like cheddar
• butter, lard and ghee
• food that contains coconut oil or palm oil

The NHS recommends exercise:

The NHS recommends aiming for at least 150 minutes (2.5 hours) of exercise a week. This could include swimming, cycling, and walking. If you're walking, try to walk fast enough to increase your heart rate. The advice adds: "Try a few different exercises to find something you like doing. You're more likely to keep doing it if you enjoy it."

Quit smoking and limit alcohol

Smoking can raise your cholesterol, increasing your risk of serious problems like heart attacks, strokes and cancer. If you want to stop smoking, you can get help and support from: your GP and the NHS Stop Smoking Service your GP can refer you or you can ring the helpline on 0300 123 1044 (England only). The service can give you useful tips and advice about ways to stop cravings.

The NHS also offers advice on alcohol. It says try to avoid drinking more than 14 units of alcohol a week, have several drink-free days each week and avoid drinking lots of alcohol in a short time (binge drinking). Ask your GP for help and advice if you're struggling to cut down.

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