Almost 30% of Australian women aged 30-65 have high cholesterol yet most don’t know that it is a heart disease risk factor. Cholesterol is a naturally produced substance found in your blood. When you have high cholesterol levels, it can lead to hardened blood vessels which could become clogged with plaque. This can lead to a heart attack or stroke.
Some people have naturally higher cholesterol levels while others have higher levels because of their diet and lifestyle. Smoking can increase cholesterol levels, as can foods with saturated or trans fats such as full-fat dairy products, animal fat and many processed foods.
You can be slim, fit and otherwise healthy and still have a high cholesterol level. There are often no symptoms associated with it. That’s why having a heart health check by your GP is the only way to find out and if you do have high cholesterol you can work out the best way to bring your levels down. With the assistance of your GP you can get on the right track to reduce your cholesterol and therefore your risk of heart disease. Remember, even small changes to your diet and physical activity levels can make a big difference.
Tips to lower high cholesterol levels:
- Eat two serves of fruit and five serves of vegetables every day
- Use spreads and margarines made from canola, sunflower or olive oils, and dairy blends that have the Heart Foundation Tick instead of butter
- Include two or three serves of plant sterol-enriched foods every day (for example, plant sterol enriched margarine, yoghurt, milk and bread)
- Choose reduced, low or no fat dairy foods (including milk, yoghurt, custard and desserts), or ‘calcium added’ non-dairy food and drinks. Limit ice-cream to three times a week
- Choose wholegrain breads, cereal, pasta, rice and noodles
- Have two to three serves (150g or approx. the size of your whole hand) of oily fish every week (fresh, frozen or canned)
- Select lean meat (meat trimmed of fat and poultry without skin) and limit processed meats, including sausages and deli meats
- Limit salty, fatty and sugary snack foods, such as crisps, cakes, pastries, biscuits, lollies and chocolate, to once a week
- Be physically active for at least 30 minutes a day on most, if not all, days of the week. This might mean going for a walk, attending an organised class or another activity of your choosing
- Take any medicines as prescribed by your GP
- See your GP regularly for a check up.
Check out the Heart Foundation’s Top 10 Tips: Lower high cholesterol fact sheet for a quick overall guide on how you can manage this heart disease risk factor.
Each June the Heart Foundation hosts a Go Red for Women campaign to increase awareness of the risk of heart disease. For more information visit the site: goredforwomen.org.au.