High cholesterol can increase the risk of cardiovascular disease, but there is much you can do yourself.
Treatment often begins with lifestyle changes before medication is considered. Below are a number of key recommendations based on guidance from Netdoktor.
Understand cholesterol
The goal of treatment is to lower levels of harmful LDL cholesterol and triglycerides while increasing beneficial HDL cholesterol.
Lifestyle
In many cases, treatment begins with changes in diet and exercise, as this can often significantly reduce harmful cholesterol levels.
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Eat a Mediterranean diet
A diet rich in vegetables, fruit, legumes, and fish has a positive effect on cholesterol levels.
Rapid effect of dietary change
A 2020 study published in Gut showed that people who switched from a traditional Northern European diet to a Mediterranean diet lowered their cholesterol levels in just four weeks without changing their calorie intake or exercise habits.
Know the types of fat
Fat is generally divided into saturated and unsaturated fats, and it is important to understand the difference if you want to follow a cholesterol-friendly diet.
Limit saturated fat
Saturated fat can increase LDL cholesterol and thereby raise the risk of atherosclerosis and blood clots, so intake should be kept low.
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Stay physically active every day
Regular exercise increases HDL cholesterol and lowers both LDL cholesterol and triglyceride levels.
Follow the recommendations
Health authorities recommend at least 30 minutes of daily physical activity and raising your heart rate several times a week, but even a small amount of activity is better than none.
Stop smoking
Smoking increases the risk of atherosclerosis and cardiovascular disease and is often associated with higher cholesterol levels.
Get help to quit smoking
It may be beneficial to make use of counselling services that provide advice and an overview of local smoking cessation programs.
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Drink in moderation
Moderate alcohol consumption may have a beneficial effect on cholesterol levels, including increasing HDL and lowering LDL.
Stay within the recommended limits
If alcohol intake becomes too high, triglyceride levels and the risk of cardiovascular disease increase.
Therefore, a maximum of 10 units per week is recommended for adults.
When lifestyle changes are not enough
In some cases, lifestyle changes are insufficient, for example in cases of very high cholesterol or familial hypercholesterolaemia, and medical treatment may be necessary.
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