High cholesterol: Nutritionist reveals top prevention tips

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According to the American Academy of Dermatology Association (AAD), unhealthy cholesterol levels can be picked up by looking at your skin, but what should you be looking out for?Yellowish-orange, waxy growths on your skin tend to reflect pockets of cholesterol that have clumped together. These visible, yet painless growths can appear in the corner of your eyes, the lines on the palm of your hand, and even the back of the legs.

If the growths appear on the eyelids, they’re known as xanthelasma, whereas any growth elsewhere is called xanthoma.

“If you notice these growths on any area of your skin, see your doctor,” the AAD instructed.

If you’re able to get your cholesterol levels under control, these unsightly marks may disappear.

How to get cholesterol levels under control

High cholesterol can be the result of eating fatty foods, being physically inactive, being overweight, smoking, and drinking alcohol, the NHS confirmed.

“You can lower your cholesterol by eating healthily and getting more exercise,” the national health body pointed out.

This means avoiding (or reducing) how much saturated fat you eat, so try to stay away from:

• Meat pies, sausages and fatty meat
• Butter, lard and ghee
• Cream and hard cheese, like cheddar
• Cakes and biscuits
• Food that contains coconut oil or palm oil.

Instead, you need to eat more oily fish, brown rice, bread and pasta, as well as fruits, vegetables, nuts and seeds.

To incorporate more movement into your life, it’ll be beneficial to take a fast-paced daily walk for 30 minutes.

“Try a few different exercises to find something you like doing. You’re more likely to keep doing it if you enjoy it,” the NHS added.

Activities could include jogging, swimming, tennis, cycling, or badminton.

Other lifestyle measures include not smoking, and cutting down or abstaining from alcohol.

A blood test arranged by your doctor can test for cholesterol levels, but you can request one from your GP if you’ve not had a test before and:

• You’re over the age of 40
• You’re overweight
• High cholesterol or heart problems run in your family.

If you struggle to get through to your GP surgery via the phone, you can book an appointment using the NHS App or by visiting their website.

Should your blood test results show that you have high cholesterol, a doctor or nurse will talk to you about lowering it.

“They may also work out your risk of having a heart attack or stroke in the next 10 years,” added the NHS.

Other factors will play a part in your risk for having a heart attack or stroke:

• Cholesterol levels
• Blood pressure
• Height and weight
• Age, sex and ethnicity.

Some people may be offered medication to help lower cholesterol levels, but this will always be suggested alongside lifestyle factors.

The most commonly prescribed medication to help lower cholesterol is statins.

These may result in some side effects, but as the body becomes used to the medication, they should subside.

If, however, they do become bothersome, do speak to your doctor who may be able to offer a different type of statin or adjust the dosage.

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