The following list will explore the five most common causes of high cholesterol and the best ways to achieve healthy levels. Affecting approximately 1 in people, hereditary high cholesterol , or heterozygous FH, is the result of a malfunctioning gene. Homozygous FH is much rarer, affecting 1 in 1 million people. This is when people inherit a malfunctioning gene from both parents, and none of their LDL receptors work.
In either instance, the lifestyle factors listed below still play a prominent role in health maintenance. If you are concerned about hereditary high cholesterol or have close family members with histories of heart disease or high cholesterol, consider scheduling a screening with your doctor. Choose wholegrain breads, cereal, pasta, rice and noodles. Snack on plain, unsalted nuts and fresh fruit ideally two serves of fruit every day. Include legumes or pulses — such as chickpeas, lentils, split peas , beans such as haricot beans, kidney beans, baked beans three-bean mix into at least two meals a week.
Check food labels and choose the lowest sodium salt products. Use spreads and margarines made from healthy unsaturated fats such as canola, sunflower or extra virgin olive oil instead of those made with saturated fat such as butter, coconut oil and cream.
Use healthy oils for cooking — some include canola, sunflower, soybean, olive extra virgin is a good choice , sesame and peanut oils. Use salad dressings and mayonnaise made from oils — such as canola, sunflower, soybean, olive especially extra virgin , sesame and peanut oils. Include 2 or 3 serves of plant-sterol-enriched foods every day for example, plant-sterol-enriched margarine, yoghurt, milk and bread.
Have 2 to 3 portions grams each of oily fish every week. Fish may be fresh, frozen or canned. Include up to 7 eggs every week. Select lean meat meat trimmed of fat, and poultry without skin and limit unprocessed red meat to less than g per week. Choose reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks.
Limit or avoid processed meats including sausages and deli meats such as salami. Dietary fibre If you are trying to lower your cholesterol, aim to eat foods that are high in dietary fibre particularly soluble fibre , because they can reduce the amount of LDL bad cholesterol in your blood. These foods include: fruit legumes such as chickpeas, lentils, soybeans , three-bean mix and baked beans wholegrain cereals and foods for example, oats and barley.
Dietary fats Following a healthy, balanced diet that is low in saturated fats and trans-fats can help to lower your cholesterol. Unhealthy fats Foods high in unhealthy saturated fats include: fatty cuts of meat full fat dairy products such as milk, cream, cheese and yoghurt deep fried fast foods processed foods such as biscuits and pastries takeaway foods such as hamburgers and pizza coconut oil butter.
Foods high in unhealthy trans fats include: deep fried foods baked goods such as pies, pastries, cakes and biscuits butter. Healthy fats Foods high in healthy polyunsaturated fats include: margarine spreads and oils such as sunflower, soybean and safflower oily fish some nuts and seeds.
Foods high in healthy monounsaturated fats include: margarine spreads and oils such as olive, canola and peanut avocados some nuts. Lowering triglycerides Some ways to reduce triglyceride levels include: Stick to a healthy diet by following the heart healthy eating recommendations. Limit sugary, fatty and salty takeaway meals and snacks. Limit intake of sugar-sweetened drinks such as soft drinks, cordial, energy drinks and sports drinks include foods with healthy omega-3 fats for example, fish such as salmon, sardines and tuna.
Treatment for high cholesterol Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity , are very important to help reduce high LDL bad cholesterol. Fats and cholesterol , Heart Foundation of Australia.
Disorders of lipid metabolism. In: Goldman-Cecil Medicine. Elsevier; My cholesterol guide. American Heart Association. Bonow RO, et al. Lipoprotein disorders and cardiovascular disease. Ferri FF. In: Ferri's Clinical Advisor Rosenson RS, et al. Management of low density lipoprotein cholesterol LDL-C in the secondary prevention of cardiovascular disease. Rosenson RS. Low density lipoprotein cholesterol lowering with drugs other than statins and PCSK9 inhibitors.
Tibuakuu M, et al. American College of Cardiology. De Ferranti SD, et al. Dyslipidemia in children: Management. Cholesterol management at a glance. National Center for Complementary and Integrative Health. Accessed April 1, If you have an immediate family member who has it, you could have it, too. A simple blood test will reveal your cholesterol level.
Men 35 years of age and older and women 45 years of age and older should have their cholesterol checked. Men and women 20 years of age and older who have risk factors for heart disease should have their cholesterol checked.
Teens may need to be checked if they are taking certain medicines or have a strong family history of high cholesterol. Ask your doctor how often you should have your cholesterol checked. Making healthy food choices and exercising are two ways to reduce your risk of developing high cholesterol. Eat fewer foods with saturated fats such as red meat and most dairy products.
Choose healthier fats. This includes lean meats, avocados, nuts, and low-fat dairy items. Avoid foods that contain trans fat such as fried and packaged foods. Look for foods that are rich in omega-3 fatty acids. These foods include salmon, herring, walnuts, and almonds. Some egg brands contain omega Exercise can be simple.
Go for a walk. Take a yoga class. Ride your bike to work. You could even participate in a team sport. Aim to get 30 minutes of activity every day.
If you have high cholesterol, you may need to make some lifestyle changes. If you smoke, quit. Exercise regularly. Make sure to eat plenty of fruits, vegetables, whole grains, and fish.
If you have high cholesterol, you are twice as likely to develop heart disease. That is why it is important to have your cholesterol levels checked, especially if you have a family history of heart disease.
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