High cholesterol continues to be one of the major causes of heart disease, especially in India where our diet is full of fried snacks and oily sabjis. One of the problems is that high cholesterol has no real early warning symptoms — for many the first sign could be a heart attack.
Doctors agree that it’s important to get yourself tested regularly, especially once you hit 40. Besides the total cholesterol levels, doctors also look at your ratio of HDL, or “good” cholesterol, to LDL, or “bad” cholesterol. Ideally, LDL should be no more than three, while HDL should be above one.
If your total cholesterol is considered very high — anything over 7.5 — and you have close family members aged under 60 who have had a heart attack, you should be tested for a genetic condition called familial hypercholesterolaemia (FH).
FH puts you at very high risk of death from heart attack, but once diagnosed can be controlled with medication. While medication such as statins have been proven effective in controlling high cholesterol in serious cases, it’s best to introduce changes in your lifestyle to remain healthy.
Here’s how you can beat cholesterol without drugs.
Move more
Regular exercise boosts good cholesterol and lowers bad cholesterol by as much as five per cent, according to fitness trainer Nicola Ayres. Choose any activity that boosts your heart rate — swimming, jogging, even vigorous housework or gardening.
Aim for 30-40 minutes, five days a week. Try breaking it into 10 or 15-minute chunks to help fit it in.
Sleep more but drop the nap
A recent study found that people who get around eight hours shut-eye per night had lower cholesterol than those sleeping for six or less. However, according to a study in the journal Sleep last month, people who take afternoon naps lasting more than 30 minutes have higher cholesterol.
Up your fibre intake
Fibre can cut LDL cholesterol by a small but significant amount. Try swapping white bread for wholemeal. Studies indicate that it takes most people 3 weeks to 1 month to notice a change in their cholesterol level after the high fibre diet is started. So, start now.
Get fishy
Oily fish is low in saturated fat and high in healthy omega-3 fatty acids, which can lower levels of triglycerides, a type of fat in the blood linked to heart disease. It may also help cut cholesterol, slowing the growth of plaque in arteries. Aim for one portion of salmon, tuna, trout or sardines a week.
Ditch that pot belly
Latest research shows that even a little fat stored around the middle has dangerous implications for your heart — in particular raising levels of bad cholesterol in the blood. Shedding your spare tyre can slash bad cholesterol by as much as 10 per cent.
Stop skipping breakfast
Research by the Harvard School of Public Health found that people who skip breakfast can increase their heart attack risk by a third, thanks to a rise in blood pressure and cholesterol levels. Porridge oats contain compounds called beta glucans.
They form a thick gel inside the digestive tract and bind to cholesterol, preventing it being absorbed. A daily bowl cuts cholesterol by five per cent in three months.
Eat more nuts
Eating a small handful of any nut, every day, boosts levels of HDL. You can even eat nuts covered in chocolate — one Japanese study found that the polyphenols in chocolate help boost HDL production.
Don’t stress
Chronic stress can raise blood pressure and add to your risk of atherosclerosis, which occurs when plaque from cholesterol builds up in arteries. Try 10 minutes of relaxation exercises such as yoga a day or just a long, hot bath.
Enjoy a small tipple
Moderate alcohol consumption raises HDL levels while preventing blood clots and artery damage. Enjoy a glass of red wine three or four times a week for best results.
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