National Cholesterol Month is an opportunity to prioritise your heart health and make informed decisions about your wellbeing. By understanding cholesterol and making conscious lifestyle choices, you can take significant steps toward reducing your risk of heart disease and leading a healthier life. Embrace the month as a fresh start and commit to a heart-healthy lifestyle for the long haul.
What Is Cholesterol and Why Does It Matter?
Cholesterol is a waxy, fat-like substance found in your blood. While it’s essential for building cells and producing certain hormones, too much cholesterol can lead to serious health problems. Many people may have high cholesterol levels without experiencing any symptoms. There are two main types of cholesterol:
- Low-Density Lipoprotein (LDL): Often termed “bad” cholesterol, high levels of LDL can lead to plaque buildup in your arteries. This buildup narrows the arteries and increases the risk of heart disease, stroke, and other cardiovascular issues.
- High-Density Lipoprotein (HDL): Known as “good” cholesterol, HDL helps remove LDL from your bloodstream. Higher levels of HDL are associated with a lower risk of heart disease.
Tips for Managing Your Cholesterol
- Adopt a Heart-Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help manage cholesterol levels. Incorporate foods high in omega-3 fatty acids, such as salmon and walnuts, and choose healthy fats like those found in avocados and olive oil.
- Increase Physical Activity: Regular exercise can boost your HDL (good) cholesterol and lower LDL (bad) cholesterol. Aim for at least 150 minutes of moderate aerobic activity, like brisk walking, or 75 minutes of vigorous activity each week.
- Maintain a Healthy Weight: Excess weight can contribute to high cholesterol levels. A combination of a healthy diet and regular exercise can help you achieve and maintain a healthy weight.
- Limit Saturated and Trans Fats: Foods high in these fats can raise LDL cholesterol levels. Avoid processed foods, fried items, and certain baked goods that often contain these unhealthy fats.
- Avoid Tobacco Smoke and Limit Alcohol: Smoking can lower HDL cholesterol and damage your blood vessels. Excessive alcohol consumption can also lead to higher cholesterol levels. If you smoke, seek support to quit, and if you drink, do so in moderation.
- Consider Medications if Needed: For some individuals, lifestyle changes alone might not be enough to manage cholesterol levels. In such cases, your healthcare provider may recommend medications to help control your cholesterol.
Engaging in National Cholesterol Month
This October, use National Cholesterol Month as a catalyst for change. Talk to your healthcare provider about checking your cholesterol and educate yourself about cholesterol and heart health through credible sources and share this knowledge with friends and family.
Consider participating in local events or campaigns that promote heart health awareness. Many communities offer screenings, informational seminars, and fitness activities throughout the month.
Heart UK are asking people to join in their 10,000 steps a day challenge in for National Cholesterol Month 2024. The Peritus Health Management team will be having a healthy competition between colleagues, all whilst improving our heart health!
