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S teps to Lowering Cholesterol te p S 1 Understand cholesterol Cholesterol is a type of fat with important jobs to do in the body, like forming the walls of cells, making vitamin D, and lead to diseases of the heart and blood vessels, which can cause a heart attack or stroke, collectively known as cardiovascular disease (CVD). t e p S 2 Know your numbers The only way to know if you have healthy levels of cholesterol is to get a cholesterol test done. Talk to your doctor, Cholesterol can’t travel in the blood on its own, it’s carried in little parcels of fats and proteins called ‘lipoproteins’. There are two main types, known as LDL and HDL. • HDL cholesterol is sometimes known as ‘good cholesterol’ because it carries excess cholesterol to your liver to be broken down. • increase your risk of CVD called triglyceride should be tested, as having a higher triglyceride level can also Find out more at www.heartuk.org.uk/cholesterol/understanding-your-cholesterol-test-results- e p St 3 See where you can take action A number of things can raise your cholesterol and triglycerides which you can change: an unhealthy diet – eating too muSee how healthy your diet is with our Diet Quiz at www.heartuk.org.uk/quizzes/all-quizzesy active. Can you see where you can live a healthier lifestyle? If so, ask yourself these questions to help you prepare you do to overcome those barriers?te you to make changes? Is anything getting in your way? What could Other things can raise your blood fats including certain medical conditions such as an underactive thyroid, your genes, getting older, and in women the menopause.S te p Start making changes to your diet • Swap saturated fats (such as butter, full fat dairy and fatty meats) for healthier, unsaturated fats (such as olive oil, avocados, nuts and seeds). • Swap refined carbs (such as white bread and pasta) for wholegrains such as wholemeal bread and wholegrain breakfast cereals. • Eat plenty of fibre from fruits, vegetables, wholegrains and pulses. • Add in some foods which actively help lower cholesterol: foods fortified with plant sterols and stanols such as fat spreads i.e. ProActiv, certain yoghurts and mini yogurt drinks; oats and barley; nuts and soya. S te p Get savvy with some practical diet hacks 5 • Start small with just one or two changes and build up from there. • Set realistic goals, write them down, and plan how to achieve them. • Get savvy with shopping – make meal plans, write shopping lists, and check the labels – to help you stay on track. • Be aware of why you’re eating and when – keeping a food diary can help you spot when you’re eating because you’re hungry or for other reasons. S te p Don’t forget about exercise 6 Being active is a major part of looking after your cholesterol levels and keeping your heart healthy. You don’t have to join a gym, everyday activities such as gardening, brisk walking, and even dancing all count. S te p Keep going! For som e pe lfestye mi o ple,a healthy dietand yo u migh ght not be enou gha nd Healthy eating is not about eating the perfect dieyou w t need m ed iation w h all the time – it’s what you do most of the time th–tbu illneed to take as presc ich counts. Remember, it takes time to change habits, t keep going w ih the he ribed and rather than thinking about what you can’t have, liestyle s thiswi lke ep a thy focus on the things you can. healthy inothe r way you s too . Lowering cholesterol, saving lives. Together, we can make a big difference. Find out more You can find out more on all these steps at www.heartuk.org.uk, as well as watch the video on Understanding Your Cholesterol watch our video on https://www.heartuk.org.uk/cholesterol/animation This 7 steps PDF has been made possible with support from ProActiv Follow us on: © HEART UK. 7 North Road, Maidenhead SL6 1PE Charity Registration No: 1003904 • June 2024 heartuk.org.uk Design by leapdesign.co.uk