Understanding Your Cholesterol And How To Lower It

Cholesterol is a waxy, fat-like substance produced by your body, and it’s essential for us to function properly. Your body produces two kinds of cholesterol, “good” and “bad”, and it makes the necessary amount of both for your body to function properly. Genetics play a large role in determining your cholesterol levels, but your diet also contributes.  

High levels of “bad” cholesterol can you put you at risk of developing a number of health issues, so it’s important to understand how it works to optimise your general health and wellbeing.

Good cholesterol, or low-density Lipoprotein (LDL), and bad cholesterol, aka high-density lipoprotein (HDL), are the two kinds of cholesterol your body produces naturally, and both are crucial for bodily function. 

LDL cholesterol transports cholesterol from the liver to cells, where it can build up in the arteries if levels are too high. HDL cholesterol transports cholesterol away from the arteries to the liver to get rid of them. 

Keeping these levels balanced is vital for maintaining heart health and reducing the risk of cardiovascular diseases. 

The sneaky thing about determining cholesterol levels is that there are no real signs or symptoms! People in a healthy weight range of even underweight individuals can have high cholesterol — it’s not about size or fitness levels. The only accurate way of measuring your cholesterol levels is to get a blood test.

Although you may be genetically predisposed to high levels of bad cholesterol, there are some lifestyle changes you can adopt to maintain a healthy heart and balanced cholesterol levels. The older you get, the less good cholesterol your body produces, so it’s ideal to start as early as you can if you have high levels of bad cholesterol. 

Fibre is essential in maintaining a healthy digestive system and healthy cholesterol levels. The following foods are an excellent source of fibre that bind to cholesterol in the digestive system, preventing its absorption into the blood stream. 

• Wholegrains: Oats, wholewheat bread, quinoa and brown rice

• Fruit: Blueberries, strawberries, apples and oranges

• Nuts: Walnuts, almonds, cashews and hazelnuts

• Dark Chocolate 

A diet that incorporates too much saturated and trans fats are some of the biggest contributors to raising your bad cholesterol levels. Aim to reduce your intake of the following foods:

• Red Meat: Beef, pork, lamb and cured meats

• Full-Fat Dairy Products: Cream, whole milk, ice cream and butter

• Fried Food: Hot chips, potato chips, fried chicken

• Baked Goods: Pastries, donuts, cookies and pies

Monounsaturated fats and polyunsaturated fats are good for your heart, and since having high levels of cholesterol impacts heart health the most, you should up your intake of the following:

• Monounsaturated fats: Olive oil, avocados, peanuts, nuts & seeds

• Polyunsaturated Fats: fatty fish, flaxseeds, soybeans, soymilk, tofu, eggs

A bonus is these healthy fats can actually help burn fat! 

Any kind of liquor can have a negative impact on your cholesterol. Alcohol is broken down in your liver and converted into cholesterol, so excessive alcohol consumption is a no-go for your heart health.

Beverages like soft drinks and energy drinks decrease your levels of good cholesterol and raise your levels of bad cholesterol. We know too much sugar is bad for the heart, so everything in moderation! 

Enjoying the occasional alcoholic beverage is fine, but if you like mixed drinks, check out some of the best sugar-free alcoholic drinks here to help out your heart.  

Aside from dietary modifications, managing stress levels, maintaining a healthy weight, regular exercise and a big one – quitting smoking – all help to lower your bad cholesterol levels. 

Being fit isn’t an indicator of your cholesterol levels and since not all calories are equal, if you're trying to lose weight, remaining in a caloric deficit by eating unhealthy foods is not good for your heart. Lowering your cholesterol levels prevents your risk of heart disease, stroke and type 2 diabetes, so healthy, balanced cholesterol levels are a must to keep a healthy heart. 

Reassess your diet if you have high cholesterol because sometimes we think we’re eating the right foods when we aren’t!