Healthy arteries are strong, flexible and elastic with an inner lining that is smooth. This allows your blood to flow freely.
Too much cholesterol circulating within your bloodstream leads to fatty deposits in the arteries. This causes the vessels to narrow and they can eventually become blocked.
In Australia, 1 in 3 adults has a total cholesterol level that is considered high. High cholesterol has no symptoms, so many people don’t know that their cholesterol is too high. Improving your cholesterol, whether it is normal or high, can help lower your risk of having a heart attack. Research has shown that every 10% decrease in cholesterol levels can reduce your risk of having a heart attack by 20-30%.
Here are our top seven tips to help lower your cholesterol (and the reason why it makes a difference):
- If you eat red meat frequently, reduce it to no more than two times weekly. Instead try poultry, fish or plant-based proteins like beans. Why? Reducing saturated fat intake (found in dairy and meat products) along with cutting back on trans fat can lower your cholesterol by 5-10%.
- Eat a healthy variety of fruits and vegetables and swap white breads and pasta for whole grain products. Why? Eating lean meat and less of it along with increasing fruit, vegetables and whole grains can reduce total cholesterol by about 25% or greater.
- If you frequently drink alcohol, reduce the amount a little each day. Purchase smaller wine glasses or an alcohol measure to help keep you on track. Why? The alcohol that you drink breaks down and then is reformed into triglycerides and cholesterol in the liver. Therefore, drinking alcohol can raise cholesterol and triglyceride levels.
- Move more throughout the day. Start off slow by engaging in an exercise like walking, 5-15 minutes most days a week. Why? Exercise helps increase HDL (good cholesterol) levels.
- If you smoke, develop a plan that can help you decrease the amount you smoke. Why? Studies have shown that smokers tend to have lower levels of HDL and higher levels of triglycerides in the blood as opposed to non-smokers.
- Reduce stress levels by spending at least 15-20 minutes doing something you enjoy like walking in nature, drawing or listening to music. Why? There is a correlation between high stress levels and high cholesterol readings.
- It is important to have your cholesterol checked at your doctor’s. Why? Lowering LDL cholesterol (the bad type) has been shown to improve cardiovascular health. If you have been prescribed medications for your cholesterol, continue taking them.
May is Heart Week – celebrate this awareness event at your workplace with a ‘Lunch and Learn’ presentation, an interactive display or bring health testing to your employees with our Healthy Heart Screens.