Heart Health
Blood contains a waxy material called cholesterol. Cholesterol is necessary for the body to produce healthy cells. However, heart disease risk can be increased by high cholesterol levels.
Fats and other materials can accumulate in arteries, which are blood vessels, when cholesterol levels are high. We refer to this accumulation as plaque. The arteries may constrict or clog as more plaque accumulates over time. This makes it difficult for the arteries to carry adequate blood. A fragment of plaque may occasionally come loose and create a blood clot. A heart attack or stroke could result from the clot.
It is possible to inherit high cholesterol. This implies that genes can transfer it from parents to offspring. However, lifestyle decisions like eating a diet that isn’t balanced, doing too little exercise, or consuming a lot of saturated fat can lead to elevated cholesterol. There are things you can do to assist avoid it. A balanced diet, consistent exercise, and occasionally medication can help lower high cholesterol.
How is the measurement of cholesterol done?
- The majority of people with high cholesterol are symptom-free and feel great.
- To determine your cholesterol level (by a blood test) and what to do if your bad cholesterol levels are elevated, see your general practitioner.
- As part of a Heart Health Check, your doctor can check your cholesterol if you are 45 years of age or older.
- You should have your cholesterol examined starting at age 18 if you identify as Aboriginal or Torres Strait Islander.
Why is cholesterol so high?
high consumption of foods high in saturated and trans fats, which are harmful fats. These include fatty meats, deli-style meats, butter, milk, ice cream, coconut oil, palm oil, and the majority of takeout and deep-fried foods, as well as commercially baked goods like pies, biscuits, buns, and pastries.
Low consumption of foods high in beneficial fats, which have the tendency to raise HDL (good) cholesterol. Avocado, nuts, seeds, olives, plant-based or seed-based cooking oils, and fish are foods that are high in healthful fats.
Low consumption of foods high in dietary fiber: Consuming foods high in dietary fiber, especially soluble fiber, will lower blood levels of harmful (LDL) cholesterol. Consume foods high in fiber by selecting fruits, vegetables, wholegrains,
Healthy eating and cholesterol levels
Our diet affects our cholesterol levels and can lower our chance of developing certain diseases. Eating a wide range of fresh, unprocessed foods and avoiding highly processed foods like takeout, baked goods, chocolate, chips, lollipops, and sugary drinks is what the Heart Foundation advises as part of a heart-healthy eating pattern. This gives the body vital nutrients in addition to keeping the diet exciting and healthful.
Lots of fruits, vegetables, wholegrains, legumes (like beans and lentils), nuts, seeds, and other nutritious foods high in protein, particularly fish and shellfish. A heart-healthy diet plan can also include lean poultry and eggs in smaller amounts. Make sure the red meat you choose is lean, and only eat unflavored milk, yoghurt, and cheese once or three times per week. Healthy fats and oils with lower fat content should be preferred by those with elevated cholesterol. Instead of adding salt to meals, use nuts, seeds, avocados, olives, and their oils as culinary herbs and spices.
