Type 2 diabetes leads to higher risk of 57 other conditions, finds study

From theguardian.com

Major report finds increased risk of conditions including cancer, kidney disease and neurological illnesses

People with type 2 diabetes have a higher risk of 57 other health conditions, including cancer, kidney disease and neurological illnesses, according to the most comprehensive study of its kind.

Millions of people worldwide have the condition, which is linked to being overweight or inactive, or having a family history of type 2 diabetes. It is well known that the condition increases the risk of ill health. Now researchers at the University of Cambridge have been able to show the true scale of the risk type 2 diabetes presents.

In the most comprehensive observational study of health in middle age involving people with and without type 2 diabetes, experts found the condition was linked to a higher incidence of 57 long-term illnesses. On average, those with the condition had these health problems as many as five years earlier than people without it.

Experts described the findings as stark and alarming and said it underlined the urgent need to reduce the risk of more people developing type 2 diabetes. The study, which is yet to be peer-reviewed, is being presented at the Diabetes UK professional conference.

Data for 3 million people from the UK Biobank and GP records and 116 illnesses commonly seen in middle age was examined. Those with type 2 diabetes had a higher risk of 57 of the conditions, including a 9% increased risk of cancer.

A nurse giving a patient a diabetes test. Photograph: Peter Byrne/PA

Those with type 2 diabetes were 5.2 times more likely to have end-stage kidney disease, 4.4 times more likely to have liver cancer and 3.2 times more likely to have macular degeneration. When it came to circulatory conditions, those with type 2 diabetes had a higher risk of 23 out of 31 problems.

Type 2 diabetes was associated with a higher risk of poor health across all 11 health categories, with a 2.6 times higher risk of neurological issues, a 2.3 times higher risk of eye problems, 1.9 times higher risk of digestive issues and 1.8 times higher risk of mental ill health.

The study focused on people over 30. Experts found that higher risks occurred when people were diagnosed with type 2 diabetes under the age of 50.

“This study illustrates in alarming detail the unacceptable prevalence of poor health in middle-aged people with type 2 diabetes, and is a stark reminder of the extensive and serious long-term effects of diabetes on the body,” said Dr Elizabeth Robertson, the director of research at Diabetes UK.

“That’s why it’s so important that people at increased risk of type 2 diabetes are supported to reduce their risk, and that those living with the condition have continued access to routine care and support to manage it well and avoid or delay complications.”

Dr Luanluan Sun, who co-led the research in her former role as a clinical epidemiologist at the University of Cambridge, said it showed preventing and delaying the onset of type 2 diabetes was “essential” to reduce the likelihood of poor health in middle age.

https://www.theguardian.com/society/2022/mar/29/type-2-diabetes-results-higher-risk-57-other-conditions-study

NHS Prevention Programme Cuts Chances Of Type 2 Diabetes For Thousands

From manchester.ac.uk

Thousands of people have been spared Type 2 diabetes thanks to the world leading NHS Diabetes Prevention Programme (NHS DPP), new research shows today. 

New data suggests that the healthy living programme resulted in a 7% reduction in the number of new diagnoses of Type 2 diabetes in England between 2018 and 2019, with around 18,000 people saved the dangerous consequences of the condition.

Someone completing the nine month NHS scheme reduces their chances of getting the condition by more than a third (37%), according to new University of Manchester research due to be presented at the annual Diabetes UK Professional Conference this week. 

Prevention is a key part of the NHS Long Term Plan, which set out a major expansion of the Diabetes Prevention Programme. 

People enrolled in the programme get advice on healthy eating and exercise that can prevent them developing the condition, avoiding the need for medication and complications such as amputations. 

Evidence has shown that the NHS spends around £10 billion a year on diabetes – around 10% of its entire budget – and the NHS DPP is highly cost effective in the long-term. 

Almost one million people have been referred to the programme since it was first launched in 2016, with participants who complete achieving an average weight loss of 3.3kg. 

Since then, the NHS Long Term Plan expanded access so that up to 200,000 people a year will benefit as part of radical NHS action to tackle rising obesity rates and to prevent type 2 diabetes. 

The country’s top diabetes experts are expected to say that the programme will improve the health of hundreds of thousands of people. 

Being diagnosed with type 2 diabetes can have a devastating impact on people and their families – it is a leading cause of preventable sight loss in people of working age and is a major contributor to kidney failure, heart attack, stroke and many of the common types of cancer. 

NHS national clinical director for diabetes and obesity, Professor Jonathan Valabhji, said: “The evidence is now clear – the NHS is preventing type 2 diabetes and is helping thousands of people to lead healthier lives. 

“Summer 2018 saw England become the first country to achieve universal coverage with such a programme. This latest evidence shows that the programme can have a major impact on peoples’ lives.” 

Emma McManus, a Research Fellow at The University of Manchester, said: “Type 2 diabetes is a growing problem. According to Diabetes UK, over 4 million people in the UK live with the condition and millions more are at an increased risk of developing it. It is a leading cause of sight loss and a major contributor to a range of conditions including kidney failure, heart attack, and stroke.” 

“However, if you change your lifestyle, the risk of developing type 2 diabetes reduces. This is why the National Diabetes Prevention Programme, an evidence-based programme which delivers personalised support on weight management, healthy eating and encouraging physical activity, was set up. Our research has shown that the programme has been successful in reducing the number of new cases of diabetes.” 

Emma Elvin, Senior Clinical Advisor at Diabetes UK, said: "This research adds to the evidence that many type 2 diabetes cases can be delayed or prevented with the right support and further highlights how the NHS Diabetes Prevention Programme can be a real turning point for people at risk of type 2 diabetes. 

"For some people, combined lifestyle interventions - including diet, physical activity and sustained weight loss - can be very effective in reducing the risk of type 2 diabetes. That is why we need to ensure that all who can benefit from the programme know of it and are able to access it." 

Tariq Khan, a 35-year-old chef from Birmingham, started the DPP programme in November 2019 after a blood test revealed that he was at high risk of type 2 diabetes. He has lost over 6kg on the programme and says: 

“Life as a chef can be really hectic. I also had a sweet tooth which meant that I was eating unhealthily and often very late.“

The programme has enabled me to get control of my health by making small changes to my lifestyle. I’ve learnt so much about how my body works and how the choices I make can affect it. I’ve cut a lot of fried food and sweet treats from my diet as well as having smaller portions. 

“The classes have been great because they have helped to keep me motivated when it could have been tempting to go back to old ways with being at home a lot during the pandemic. I’ve been staying active using an exercise bike as well as walking and doing the exercises shared in the classes which are helping me to burn calories at home. 

“I haven’t missed a class and I know that what I’ve learnt will stay with me forever. Losing 6kg is such a big achievement for me and I feel fresher and lighter. I’m sharing what I’ve learned with my family and my work colleagues to encourage them to be healthier too. I couldn’t recommend the programme enough! 

Previous estimates suggest that the number of people with diabetes could rise to 4.2 million people by 2030, affecting almost 9% of the population. 

Just under half (45%) of those taking part in the prevention programme are men – a much higher proportion than typically attend weight loss programmes. 

Some communities are affected disproportionately by diabetes, with people of South Asian and Black ethnicity between two and four times more likely to develop type 2 diabetes than those of white ethnicity. 

Data suggests that people living with type 2 diabetes have double the risk of in-hospital death from Covid-19, compared to people without the condition.

https://www.manchester.ac.uk/discover/news/nhs-prevention-programme-cuts-chances-of-type-2-diabetes-for-thousands/

 

The Link Between Diabetes and Insomnia

From verywellhealth.com

Diabetes is a chronic disease that causes a disruption in the metabolism of sugar (glucose) resulting in high blood sugar. In the U.S., 11.3% or 37.3 million people have diabetes, and 23% or 8.5 million people are undiagnosed.

Taking care of your diabetes means addressing behaviours that can contribute to blood sugar control, such as managing stress, eating healthy, and exercising regularly. Adequate sleep is also important. On average, adults need roughly seven to nine hours of sleep, and kids need even more. Research indicates that lack of sleep can increase the risk of diabetes, but can diabetes cause insomnia?

This article explores the relationship between diabetes and insomnia, as well as treatment options.

Nastasic/E+/Getty Images

The Link Between Diabetes and Sleep

Diabetes and sleep are connected—if one is not optimal, the other can be impacted. For example, high blood sugar (hyperglycaemia) can cause increased thirst and urination. When this occurs overnight, sleep is disrupted by frequent trips to the bathroom. A person experiencing low blood sugar (hypoglycaemia) may wake up irritable or from sweating, palpitations, or confusion.

Insufficient sleep disrupts hormonal balance, dropping leptin (satiety hormone) levels and increasing ghrelin (hunger hormone) levels. This hormonal disruption can lead to excess consumption of food, which can increase blood sugar.

Studies show that inadequate sleep is associated with an increased risk of type 2 diabetes. In addition, difficulty falling and staying asleep, daytime drowsiness, and poor sleep quality have been reported by people with type 2 diabetes. Research suggests that the prevalence of insomnia (symptoms) is 39% in people with type 2 diabetes.

Sleep Issues Associated With Type 2 Diabetes

Studies show a relationship between sleep problems and insulin resistance, prediabetes, and diabetes. Insulin is a hormone; its main function is to assist glucose in reaching the cells so it may be used for energy. Lack of sleep can increase insulin resistance (the cells become resistant to insulin) and overtime elevated blood sugars can increase the risk of prediabetes and type 2 diabetes.

People with type 2 diabetes are more likely to have conditions that impact sleep, such as sleep apnoea, peripheral neuropathy, and restless leg syndrome.

Sleep Apnea

Sleep apnoea, also referred to as Obstructive Sleep Apnoea (OSA), affects about two-thirds of people with type 2 diabetes. It is a sleep disorder in which a person's breathing starts and stops throughout the night due to recurrent upper airway collapse and is associated with full-body inflammation and oxidative stress. OSA can cause impaired glucose tolerance with insulin resistance. The more severe it is the greater impact it will have on glycaemic control.

Peripheral Neuropathy 

Diabetic peripheral neuropathy is nerve damage caused by diabetes that impacts the feet, legs, hands, and arms. This is the most common type of neuropathy in people with diabetes and affects about one-third to one-half of people with diabetes.

Peripheral neuropathy can cause pain, numbness, tingling, and a burning sensation. It is associated with sleep disturbances and poor sleep quality. Lack of sleep also increases pain sensitivity. Researchers suggest that because these conditions are connected, they should be treated simultaneously.

Restless Legs Syndrome

Restless legs syndrome (RLS) affects about 21% of people with type 2 diabetes and is the fourth leading cause of insomnia. The compulsion to move the legs typically occurs at night or when at rest. Symptoms of RLS are very similar to peripheral neuropathy and include things such as pain, burning, numbness, tingling, and electrical simulations.

Although frequently unrecognized, RLS impairs sleep quality and is associated with increased drug consumption at night and depressive and anxious symptoms. RLS may be a risk factor for hypertension and cardiovascular disease.

Primary Insomnia

Primary insomnia is defined as difficulty sleeping and staying asleep that typically lasts three weeks or longer. This type of insomnia also makes you feel tired and irritable during the day. Primary insomnia is not caused as a result of a medical condition or medication. There is no known cause.

Treatment

Insufficient sleep can impact your quality of life. Management of sleep disorders often requires multiple steps, including relief of symptoms and treatment of the contributing conditions. If you have diabetes, and your sleep is impaired as a result of inadequate blood sugar control, the best thing to do is get your blood sugars in a healthy range.

You will need to investigate why your blood sugar is elevated. Are you exercising enough, taking medication as prescribed, eating a healthful diet? These are just some of the variables that can impact blood sugar control. Reach out to your medical team for support.

If another condition is causing your sleep trouble, you will need to receive treatment for that condition. For example, if you have sleep apnoea, your healthcare provider may recommend a Continuous Positive Airway Pressure (CPAP) machine, Bilevel positive airway pressure (BiPAP), or other alternative treatments.

However, if another health condition is causing your sleep problems, you will want to treat that condition. In some instances, when lifestyle isn't enough, medications can be prescribed to treat underlying conditions.

Summary

People with diabetes are at increased risk of having sleep-related issues. These issues can be caused by a secondary condition associated with diabetes, such as neuropathy or OSA, or as a result of diabetes symptoms, like excessive thirst or urination. If you are having trouble managing your blood sugars and as a result, your sleep is impaired, you should contact your medical team. Improvements in sleep quality can improve your glycaemic control and vice versa.

A Word From Verywell

It is not uncommon for people with diabetes to have difficulty sleeping. Sleep disruption can lead to feelings of fatigue and irritability. Sometimes changing your routine, by limiting screens before bed, and reducing caffeine is enough to improve sleep. However, in many instances, treatment of the underlying issue will be necessary. Find the support and education you need to get better rest and feel more energized.

FREQUENTLY ASKED QUESTIONS

• Can diabetes cause chronic insomnia?

  People with diabetes can experience insomnia if their blood sugars are not at goal or if they have another underlying health condition that is affecting their sleep. Depression is another condition associated with diabetes that can seriously impact sleep. If you are experiencing depressive symptoms, you should contact your medical team right away.

• Will insomnia go away on its own?

  Insomnia is defined as a chronic difficulty of falling asleep, staying asleep, or waking up early, despite adequate opportunity to sleep at least three times a week during one month. If you experience difficulty sleeping for a few nights because you are not feeling well, chances are you don't have insomnia. However, if you have chronic sleep issues, the likelihood of it going away on its own is probably not realistic.

• Can a person with diabetes take melatonin?

  Melatonin supplementation is often used as a sleep aid because it plays a role in regulating sleep. Melatonin has also been shown to lower glucose and blood pressure. If you have diabetes and are taking medications to lower your blood sugar or blood pressure, you should discuss the safety of use with your healthcare provider before starting.

• https://www.verywellhealth.com/diabetes-and-insomnia-5218041
  

Foods to help control diabetes

From wtop.com

First, aim for a well-balanced diet.

Diet plays a pivotal role in controlling diabetes. But experts stress that when it comes to managing this chronic disease, it’s not about fixating on a few foods but having a balanced plate. “There’s really no specific food that I would say either to consume or really … even not to consume,” says Melissa Roth, a registered dietitian and certified personal trainer at the Centre for Community Health & Prevention at the University of Rochester Medical Centre in Rochester, New York. “It’s about variety. It’s about portion control.”

Still, for any type of diabetes (including Type 1, when the pancreas produces no insulin, or gestational, occurring during pregnancy, or Type 2, associated with insulin resistance and/or obesity) food choices matter. And whatever the food group, finding healthful options you like is key to maintaining a diet that helps control blood sugar. 

Not sure where to start? In addition to consulting with a physician, like an endocrinologist, who specializes in diabetes management, a registered dietitian nutritionist can help you build a meal plan that fits you.

Here’s how some healthful options fit into the bigger picture:

Non-starchy vegetables

It’s recommended that people with diabetes consider eating more non-starchy vegetables rather than starchy vegetables (like white potatoes, yucca or plantains). Half of what’s on the plate should be non-starchy vegetables, notes Taylor Wooten, a registered dietitian and diabetes educator with UF Health Shands Hospital in Gainesville, Florida. 

Non-starchy vegetables are generally low in carbs, so they are less likely to cause huge spikes in blood sugar. These nutrient-packed veggies are full of fibre, and that indigestible roughage slows down absorption of carbs or sugars to help stabilize blood sugar. While fibre is also a type of dietary carb, it’s the two other main types, starches and sugar, that primarily drive up blood sugar.

For that reason, how foods are paired can make all the difference. Creating a plate with lots of non-starchy vegetables allows for a smaller quantity of starches on the (rice, pasta, quinoa, farro or barley). And the concept also applies to having a protein with a carb. Such pairings can help keep blood sugar levels steady, avoiding the kind of blood glucose spike that can occur with a carb overload.

Leafy green veggies

Dark leafy greens, which are a non-starchy vegetable, make a list of foods touted by the American Diabetes Association. Spinach, collards and kale are nutritional powerhouses, loaded with vitamins and minerals that include A, C, E and K, as well as iron, calcium and potassium, the ADA notes. And don’t forget additional leafy green options like cabbage and bok choy, adds Amy Kimberlain, a registered dietitian and certified diabetes educator based in Miami and a spokesperson for the Academy of Nutrition and Dietetics.

You could try a spinach salad, for example, topped with pumpkin seeds, sliced apples and your favourite healthy dressing. 

Whole grains

Whole grains are a better choice than refined grains Grains in general are carbs so they will impact blood sugar levels, but because whole grains are absorbed slower by the body – they will cause less fluctuations in blood sugar levels. Whole grains to try could include oats, rye, farro, quinoa or bulgur wheat. Although whole grains are a starch and thus a carbohydrate, they contain more fibre “which leads to less spikes in the blood sugar,” Roth points out.

Fatty fish

Experts recommend people with diabetes fill the remaining quarter of a portion-controlled plate with lean protein. One great choice for that is omega-3 fatty acid-rich fish like salmon, sardines or tuna. A single 4-ounce portion of salmon contains 1,200 to 2,400 milligrams of the omega-3 docosahexaenoic acid, or DHA; while the same-sized portion of yellowfin tuna contains about 150 to 350 mg of DHA.

Omega-3s are not only beneficial for brain health, but can improve heart health. So as an alternative to unhealthy fats, these can undercut the increased cardiovascular risk associated with having diabetes. 

What you get from the sea can also serve as a nice complement to other lean animal-based protein choices like chicken without the skin, turkey or eggs.

For seafood, try grilled salmon with lemon, dill and black pepper over a bed of mixed greens with cucumbers and red onion drizzled with olive oil.

Nuts

When it comes to lean protein, you don’t have to limit yourself to animal-based sources. There are plant-based options, as well — though you’ll need to watch carbs — and those include nuts. 

Nuts also serve as a healthy source of fat and fibre. You can have anything from almonds to walnuts — a mixed variety is encouraged.

For another good source of omega-3s, though, try walnuts. A single 1-ounce handful of black walnuts contains more than 2 1/2 grams of the omega-3 alpha-linolenic acid, or ALA.

Nuts can be eaten as a snack that doesn’t directly impact blood sugar, sprinkled on a salad or as a nut butter, Kimberlain notes. Peanut butter, cashew butter and almond butter are all good options. Just make sure to get the versions that have no added sugar, and only nuts as the ingredient.

Seeds

Just like nuts, certain seeds like chia seeds and flaxseed also contain a significant dose of omega-3 and are another nice choice for healthy plant-based protein and fat for someone with diabetes.

Chia, flax and hemp seeds all contain omega-3 fatty acids, as well as fibre, Kimberlain notes. Chia seeds contain a whopping 5 g of ALA per ounce. And all seeds provide an extra portion of protein, which can be sprinkled in with other foods.

Pairing protein from seeds with carbs, like mixing a handful in with oatmeal, can help to stave off more significant increases in blood sugar from those carbs.

Legumes

Black beans, kidney beans, chickpeas — whatever a person’s preference, it’s beneficial to include legumes. That’s because they contain many nutrients, including iron, potassium and magnesium, says Kimberlain.

You can’t go wrong having a variety of beans. “There’s really none that I would ever recommend staying away from,” Roth says.

Opt for dry bagged legumes, or if you get canned beans, choose lower-sodium options. Kimberlain suggests bean salads, like three-bean salad; lentil soup, which is loaded with fibre; and bean “burgers” as good options. Or make a hummus from chickpeas or white beans to dip with low-carb veggies.

Diet is one part of a comprehensive approach to managing diabetes.

Just as paying careful attention to what you eat is important, so is exercise and medication, like insulin, for those whose diabetes can’t be controlled through lifestyle changes alone.

Being physically active and losing weight, if overweight or obese, can improve insulin sensitivity (combating insulin resistance that characterises Type 2 diabetes), which helps control blood sugar. “So I always tell people after a meal to go for a walk,” Kimberlain says.

Good foods to help manage diabetes

— Non-starchy vegetables, such as leafy greens and broccoli.

— Whole grains.

— Fatty fish.

— Nuts.

— Seeds.

— Legumes.

https://wtop.com/health-fitness/2022/03/foods-to-help-control-diabetes/

5 tips to help lower cholesterol

From restless.co.uk

For a lot of people, the word cholesterol might stir up feelings of fear or worry because of its association with medical conditions like heart disease and stroke. But not all cholesterol is bad – in fact, we need a healthy level of it to stay alive – and often, a raised cholesterol level is just an important indicator that we need to make some healthy adjustments to our lifestyle.

Unfortunately, some people are naturally more prone to developing high cholesterol as a result of genetics and may require medication. However, for the majority of people, making some positive lifestyle changes (even small ones) can make a world of difference.

So, if you’re looking to get your cholesterol in check and work on improving your health, then why not have a read of the information below to explore what cholesterol is and how you can check yours? We’ve also put together five tips that can help lower cholesterol and maintain it at a healthy level.

What is cholesterol?

Cholesterol is a fatty substance that circulates in our blood and we need it to remain healthy. It’s responsible for producing hormones and vitamin D, as well as supporting digestion. 

But, having too much cholesterol can clog up our arteries and put us at greater risk of health issues, including cardiovascular diseases like heart disease and stroke.

Cholesterol comes from two sources. There’s the cholesterol that our livers produce naturally and the dietary cholesterol found in some foods, for example, in meat and dairy products.

There are also two main types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). Lipoproteins are formed from fat and proteins.

• HDL is known as the ‘good cholesterol’ because it helps get rid of excess cholesterol produced by our diet, so that less ends up in your arteries.
  
  
• LDL is known as the ‘bad cholesterol’ because it’s taken into your arteries. Here, it can begin to build up into a plaque known as atherosclerosis, which increases the risk of heart attack or stroke.

It’s also important to be aware of triglycerides, which are the most common type of fat found in our bodies. A high level of triglyceride paired with low HDL (good cholesterol) and high LDL (bad cholesterol) can exacerbate the build-up of plaque in artery walls, further increasing the risk of a heart attack or stroke.

What are the warning signs of high cholesterol?

Typically, there aren’t any warning signs of symptoms of having high cholesterol, which is why it’s so important to get your cholesterol levels checked regularly and to start taking precautions early. This is especially true if your family has a history of high cholesterol, as you might be at a greater risk of developing it yourself.

If your cholesterol reaches high levels, it can lead to coronary artery (heart) disease, which may bring about symptoms including chest pain (angina), shortness of breath, feeling faint, and extreme fatigue. If you’re experiencing any of these symptoms, then you should arrange to see your doctor straight away.

Not everyone will have the same symptoms – in fact, some people will have none at all – and they may not necessarily be caused by heart disease. But it’s still always best to get any worrying symptoms checked out by a health professional.

How can I get my cholesterol levels checked?

It’s recommended that all adults have a cholesterol test every five years, despite your age or how healthy you may feel. This is because high cholesterol often doesn’t present any signs or symptoms, so you can only really know your levels if you get them checked.

A cholesterol check involves a simple blood test and your doctor should also check your triglyceride levels because these affect your cardiovascular health too.

The test can measure your total cholesterol, HDL (good cholesterol), LDL (bad cholesterol), and triglyceride levels. If your result only tells you your total cholesterol levels, you can request a full breakdown from your doctor or nurse.

Other tests can also be performed alongside a cholesterol test to give an overall result of your cardiovascular health and determine your risk of certain health issues. These include a blood pressure test and a BMI test. Combined, the results from these tests will show if lifestyle changes are adequate or whether you require treatment.

You can get your cholesterol tested at your local GP clinic or health centre, as well as at some gyms and leisure centres. Cholesterol tests should be offered to everyone aged between 40 and 70 as part of your regular NHS health check. 

However, if you’re concerned about your cholesterol – for example, if you’re overweight or if high cholesterol runs in your family – you can request a test from your local GP surgery at any time.

What is a healthy cholesterol level?

In the UK, cholesterol levels are measured in millimoles per litre (mmol/L). You should always ask your doctor or nurse what a healthy range for your cholesterol levels should be because it can vary from person to person.

Below is a general guide to healthy cholesterol levels, as advised by the NHS: 

Result	Healthy level
Total cholesterol	5 or below
HDL (good cholesterol)	1 or above
LDL (bad cholesterol)	3 or below
Non-HDL (bad cholesterol)	4 or below
Triglycerides	2.3 or below

What factors can affect cholesterol levels?

There are certain factors that can affect cholesterol levels. Some of these include unhealthy lifestyle habits (which can be controlled), including a poor diet high in saturated fat, a lack of physical activity, smoking, stress, and weight gain (especially around your midsection).

However, there are also other factors that can lead to high cholesterol which can’t be controlled. For example, high LDL cholesterol levels can sometimes be inherited. This genetic condition is known as familial hypercholesterolemia (FH) and it affects a person’s ability to get rid of LDL cholesterol. For tips and advice on how to manage FH, why not have a read of this article from the FH Foundation?

Other factors that can affect cholesterol include getting older, your gender, your ethnic background, whether you have kidney or liver disease, or whether you suffer from an underactive thyroid gland. 

5 tips to help lower cholesterol

1. Try to maintain a healthy weight

Being overweight can affect our cardiovascular health because along with contributing to high blood pressure and increased blood glucose and insulin levels, it can also lead to high cholesterol.

According to Heart UK, losing just 10% of your body fat will help to lower cholesterol, triglyceride, and blood pressure levels, as well as the risk of diabetes and of some forms of cancer. If you’re not sure whether you’re overweight, you can check using this BMI calculator on the NHS website.

If you do think that you need to lose some weight, then it’s important to remember that small steps can go a long way. Having smaller portions, increasing your activity, and avoiding sugary and fatty snacks can make a huge difference.

It can also be helpful to view weight loss (with a view to becoming healthier) as an exciting, transformative stage in your life that’ll help you to become the best version of yourself. And often, the slower and more sustainable this journey is, the less likely you are to have to repeat any lifestyle changes again in the future.

Remember, be kind and patient with yourself and don’t expect too much from yourself too quickly – you should be proud that you’re taking action in the first place.

2. Eat a healthy and balanced diet

Reduce the amount of saturated and trans fat you’re eating

In terms of altering your diet to reduce your cholesterol levels, the most important thing you can do is reduce the amount of saturated fat and trans fats you eat and replace them with healthier unsaturated fats. This is because a diet high in saturated fat and trans fats can increase the amount of LDL (bad cholesterol) in your bloodstream.

This has to do with the fact that saturated and trans fats hold more hydrogen atoms than unsaturated fats and are solid rather than liquid at room temperature, meaning they’re more prone to blocking up arteries.

Foods high in saturated fat include animal fats like butter, fatty meat, and full-fat dairy products like cream and cheese. Trans fats can also be found in some foods, including animal products like meat and dairy, but artificial trans fats are also found in lots of processed foods like packaged cookies and cakes, crisps and crackers, and fried foods.

Unsaturated 'healthy' fats, however, are found mainly in foods like vegetable oils, fish, avocados, nuts, and seeds. The Omega-3 found in some of these foods containing unsaturated fats (for example, fatty fish like salmon and mackerel, walnuts, flaxseeds, and canola oil) also brings many health benefits and can help prevent and treat heart disease and stroke.

Therefore, to reduce the amount of trans and saturated fat you’re eating, you could consider swapping out cuts of fatty red meat with leaner alternatives. For example, you could have a  chicken breast without the skin, cook with olive oil rather than butter, and opt for nuts (like cashews and almonds) instead of cake and biscuits for a snack.

You can find some further guidance on how to eat less saturated and trans fats and swap them with healthier alternatives here on the NHS website.

Consider including more plant-based proteins in your diet

There’s a common misconception that in order to get enough protein, you need to eat a lot of meat. But in fact, there’s increasing evidence that replacing animal proteins with plant-based protein can be beneficial to your health.

For example, one study showed that because plant-based proteins are lower in fat and cholesterol than animal protein, consumption of them can help lower LDL (bad cholesterol) and overall cholesterol levels.

Of course, this doesn’t have to mean cutting out meat entirely, but considering reducing your intake could make a big difference – plus, you’ll also be helping the environment. There are so many delicious sources of plant protein including pulses, nuts, seeds, cereals, and soya, and there’s also an ever-growing market of plant-based ‘meat’ alternatives, like products from Quorn, Linda McCartney, and Vivera, to name just a few.

For some recipe inspiration, you might like to try some of these high protein plant-based recipes by Crispy Foodie, or these 40 plant-based protein recipes by Chatelaine.

Make sure you’re getting plenty of fibre

It’s also a good idea to include plenty of fibre in your diet as this can have a positive impact on your cholesterol levels and reduce the risk of atherosclerosis and cardiovascular disease. The NHS advise that adults should aim for at least 30g of fibre a day.

Foods high in fibre include wholemeal bread and wholegrain cereals, nuts and seeds, fruit and vegetables, oats and barley, and pulses such as beans, peas, and lentils.

Try using healthier cooking methods

As a general rule of thumb, fried foods tend to be higher in calories and trans fats because they’re often coated in oil, batter, or flour. Therefore, grilling, steaming, boiling, or poaching your food – or opting for these options if you’re eating out – can be helpful if you’re looking to reduce the amount of unhealthy fat in your diet.

If you love fried foods and this is sounding rather bleak to you, don’t worry – these healthy lifestyle changes don’t have to mean never eating your favourite foods again, but rather eating in moderation to help look after your cholesterol levels.

3. Make exercise a normal part of your routine

Not only can regular exercise help you maintain a healthy weight, grow your muscles, and reduce your risk of developing various medical conditions, it’s also beneficial to your heart health – including your cholesterol levels.

Studies have shown that aerobic exercise, which leads to healthy weight loss or maintenance, can have a positive effect on LDL cholesterol levels. For example, one study showed that when a person lost a kilogram of body weight, their LDL cholesterol was also reduced by about 0.8 mg/dL. Therefore, when used as a tool to become or maintain a healthy weight, regular exercise over time can help to lower cholesterol.

Unlike medications used to treat high cholesterol, aerobic exercise is a much easier (and even, enjoyable) way to control cholesterol levels, and doesn’t bring a list of possible side effects with it.

If you haven’t yet found a form of exercise that suits you, why not try cycling, walking, dance, pilates, or even Tai Chi? And if you’re still seeking inspiration, hopefully, you’ll find some ideas in our articles; 10 different sports and activities to try, 8 different fitness ideas, and 10 creative ways to get fit and have fun.

4. Say no to smoking

Research shows that people who smoke tend to have lower HDL (good cholesterol) levels than non-smokers. According to Heart UK, just three weeks after quitting, HDL cholesterol levels can rapidly increase and reduce your risk of having a heart attack or stroke almost straight away.

Quitting smoking also has various other health benefits, including increased energy levels, improved breathing ability and circulation – making walking and running a lot easier – and a lowered risk of lung cancer.

If you smoke and are seeking help to quit, consider talking to your doctor about help-to-quit-smoking programmes, or about alternative methods you can use to stop smoking.

5. Take steps to reduce your stress levels

When experienced too often, stress can have a huge impact on our bodies and lead to things including headaches, heartburn, insomnia, depression, and high blood pressure. It can also have an impact on our cardiovascular health and research has shown a link between stress and cholesterol levels.

For example, one study found that psychological stress can lead to increased levels of triglycerides and LDL (bad cholesterol) levels and decreased levels of HDL (good cholesterol), while this study identified a link between people in high-stress jobs and unhealthy cholesterol levels.

Everyone experiences stress from time to time, but if you often find yourself in stressful situations – whether at work or at home – there are steps that you can take to try and manage these feelings.

Different things work for different people – some might find it useful to get outside for some fresh air and spend time amongst nature, and others might prefer to connect with others or re-centre their thoughts using techniques like mindfulness or deep breathing. 

If you’re not sure what techniques to try to help manage your stress, you might find some ideas in our article 7 tips for coping with stress and anxiety or among these stress buster ideas from the NHS.

Should I consider taking medication to lower my cholesterol levels?

If lifestyle and diet changes aren’t making enough of a difference to high cholesterol levels, or if your doctor informs you that you’re at risk of having a heart attack or a stroke, then they might consider prescribing you some medication to lower your cholesterol levels.

Statins are the most common medication for high cholesterol, but there are also other options that you can read more about here on the Heart UK website.

Your GP or health practitioner will always be best placed to advise you based on your individual circumstances, but remember that it’s completely your choice whether you start taking any medication.

If you feel that lifestyle changes aren’t having enough of an impact, or you’re worried about your cholesterol levels, then it’s best to arrange to speak to your doctor so that they can advise you on the best options for you.

Final thoughts…

Cholesterol is different for everyone and some people will naturally find it more difficult than others to maintain it at a healthy level.

While your cholesterol levels are something to keep an eye on and to take seriously, this shouldn’t leave you feeling scared or cause any unwanted anxiety or stress. After all, having high cholesterol doesn’t mean you’ll definitely have a heart attack or stroke. It’s usually just an important indicator that you should be taking some steps towards a healthier lifestyle.

For some people with high cholesterol, medication might be required, but for others, it can simply be a case of making a few simple but effective lifestyle changes. Your weight, what you eat, how active you are, how stressed you are, and whether you smoke or not are all factors that can have a huge impact on your cholesterol levels.

Therefore, lowering your cholesterol is something that you can work on every day by taking steps towards a healthier lifestyle. And the best part is you’ll also be looking after your entire wellbeing in the process.

If you’re worried about your cholesterol, would like to get a cholesterol test, or are seeking further medical advice, your best bet is to book an appointment with your local GP or health practitioner.

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