New Delhi, January 31, 2024: Lowering our consumption of sweet treats and red meat can have a positive impact on our cholesterol, doctors have revealed.
Experts like Michael Mosley constantly urge us to avoid eating too much fat and salt, in order to maintain a low cholesterol, which is a fatty substance that our body needs to function properly. However, at this time of year, having spent the Christmas period indulging in selection boxes and pigs in blankets dipped in cranberry sauce, most of the population has lost interest in maintaining a healthy lifestyle.
Luckily, Dr Bhavini Shah is on hand to offer a series of helpful tips that will help you get back on the right track. The Lloyds Pharmacy Online Doctor GP explains: “Too much cholesterol can cause a build-up in our blood vessels. This can be risky because it makes it harder for blood to flow. Over time, this can increase the risk of heart-related problems or strokes. So, managing cholesterol levels is essential for maintaining good health.”
High cholesterol is predominantly caused by a poor diet as well as not getting enough exercise. Moreover, smoking, drinking and being overweight are also recipes for disaster. In addition, some fall foul to it simply running in their family, and others unfortunately suffer from side effects of thyroid issues and some types of medication.
Dr Shah says: “A good target cholesterol level depends on factors such as your age, any health conditions you have and your risk of heart disease. However, if you have recently been ill, had a baby or taken medication, then your levels may vary.”
Here are the ranges for total cholesterol in adults:
- Normal: Less than 200 mg/dL
- Borderline high: 200 to 239 mg/dL
- High: At or above 240 mg/dL
These are the adult ranges for LDL cholesterol(bad cholesterol):
- Optimal: Less than 100 mg/dL (This is the goal for people with diabetes or heart disease.)
- Near optimal: 100 to 129 mg/dL
- Borderline high: 130 to 159 mg/dL
- High: 160 to 189 mg/dL
- Very high: 190 mg/dL and higher
Your HDL cholesterol (good cholesterol) levels should be above 40 mg/dL, for women of 50 mg/dL. HDL This type of fat is actually good for you because it lowers your risk of heart disease. The higher the number, the lower your risk. Sixty mg/dL or above is considered the level to protect you against heart disease.
High levels of triglycerides (bad cholesterol) are linked with a higher heart disease risk. Here are the adult ranges:
- Normal: Less than 150 mg/dL
- Borderline high: 150 to 199 mg/dL
- High: 200 to 499 mg/dL
- Very high: Above 500 mg/dL
Sadly, some of the finer things in life, such as sticky toffee pudding and ice creams, are not ideal in the cholesterol department. Instead, we should look to switch unhealthy foods, especially ones with saturated fats, like sausages, pies and full-fat dairy products, with healthy alternatives such as avocados, nuts and oily fish like mackerel and salmon.
In addition, it’s good to remember the importance of how things are cooked. For example, we’ve all come home from work without the motivation to cook and end up throwing a ready meal in the microwave, but sadly, this isn’t the healthiest choice.
Michael Mosley claims that we should focus on consuming whole wheat bread and brown rice. Furthermore, those looking to nurse their sugar habit can consume strawberries, apples and oranges. Surprisingly, while you must make sacrifices, trips to the cinema aren’t going anywhere, as the academic recommends popcorn.
It’s always good to put vegetables, like beans, broccoli, sweet potatoes and whole grains on your plate. These foods are full of fibre, which is great for the body and will reduce LDL (bad cholesterol). In addition, it’s advised not to overdo it on the portion front. As tempting as it might be, it’s never a good thing to over-eat.
As high cholesterol has no symptoms, those who are concerned are advised to book an appointment with their GP or purchase a home blood test. It is particularly important to do this if you are over 40, overweight and cholesterol and heart issues run in your family. Ultimately, to reduce risk, it’s integral to eat healthily, quit drinking and smoking and make exercise a core part of your routine.
Dr Shah explains: “As high cholesterol typically shows no symptoms, many people are unaware that their levels are high. Therefore, it is advisable to have regular check-ups and blood tests to monitor cholesterol levels and take steps to manage them if needed.
“If you have concerns about your cholesterol, it’s best to discuss them with your GP, who can arrange a blood test and suggest any lifestyle changes you can make or if treatment is necessary.”
Inputs with Mirror
