Cholesterol FAQ

What is the best way to control LDL cholesterol?
The most effective way to control LDL (low-density lipoprotein) cholesterol is by combining dietary changes, regular physical activity, and, if needed, medication. Eating more soluble fibre, reducing saturated and trans fats, and increasing intake of plant sterols can significantly lower LDL. Regular aerobic exercise, such as brisk walking or cycling, also helps increase HDL (good cholesterol), which counteracts LDL.

How to reduce LDL and triglycerides?
To lower both LDL cholesterol and triglycerides, cut back on added sugars, refined carbohydrates, and saturated fats, while increasing your intake of omega-3 fatty acids, fibre, and whole grains. Regular physical activity, weight management, and limiting alcohol consumption are also key. For some, doctors may prescribe statins or fibrates depending on the levels and cardiovascular risk.

What controls LDL levels?
LDL levels are influenced by a combination of genetics, diet, body weight, physical activity, and overall liver function. The liver plays a central role in cholesterol regulation, synthesising and clearing LDL particles. Factors like smoking, stress, and conditions such as hypothyroidism or diabetes can also contribute to elevated LDL.

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What is the difference between LDL and LDL-C?
LDL refers to low-density lipoprotein particles that transport cholesterol in the blood, while LDL-C specifically measures the cholesterol content within those LDL particles. LDL-C is the figure most often reported in standard blood lipid panels and is used as a clinical marker for cardiovascular risk.

What happens when LDL-C is high?
When LDL-C levels are high, cholesterol can build up in the walls of arteries, leading to plaque formation. This narrows and hardens the arteries, increasing the risk of atherosclerosis, heart attacks, and strokes. Chronically elevated LDL-C is a major risk factor for coronary artery disease.

What is a healthy LDL level by age?
In general, a healthy LDL level for adults is less than 2.6 mmol/L. For people with high cardiovascular risk, including those over age 45 or with pre-existing conditions, targets may be even lower—often below 1.8 mmol/L. Children and teens should aim for levels under 2.8 mmol/L.

Is 3.4 LDL cholesterol high?
An LDL level of 3.4 mmol/L is considered borderline high. While it may be acceptable for healthy individuals without risk factors, those with diabetes, heart disease, or other cardiovascular risks may need to lower it to under 2.6 mmol/L or even below 1.8 mmol/L as per medical guidelines.

Are eggs high in cholesterol?
Eggs are relatively high in dietary cholesterol, with one large egg containing about 186 mg. However, they are low in saturated fat, and recent studies suggest that for most people, moderate egg consumption (1 per day) does not significantly raise blood cholesterol or heart disease risk.

What is the alarming level of LDL?
An LDL cholesterol level of 4.1 mmol/L or higher is generally considered high and may warrant treatment, particularly in individuals with other cardiovascular risk factors. Levels above 4.9 mmol/L are considered very high and pose a significant risk for heart disease.

At what point is LDL too high?
LDL is considered too high when it exceeds 4.1 mmol/L, particularly if accompanied by other risk factors like high blood pressure, diabetes, or a family history of cardiovascular disease. For high-risk individuals, even levels above 2.6 mmol/L may be deemed excessive.

What to eat the night before a cholesterol test?
Eat a light, balanced meal with minimal saturated fat the night before a cholesterol test. Ideal options include steamed vegetables, grilled fish or tofu, and whole grains. Avoid fried or fatty foods, alcohol, and heavy desserts as they can skew results.

Why is my cholesterol high when I eat healthy?
Even with a healthy diet, cholesterol can be high due to genetics, such as familial hypercholesterolaemia, which causes the liver to process cholesterol poorly. Other factors include a sedentary lifestyle, smoking, age, and underlying medical conditions like hypothyroidism or liver dysfunction.

Does lack of sleep increase LDL?
Yes, chronic sleep deprivation has been linked to higher LDL and lower HDL cholesterol levels. Poor sleep affects hormonal balance and metabolism, increasing inflammation and stress hormones like cortisol, all of which can negatively impact lipid profiles.

What is the best breakfast to lower cholesterol?
A cholesterol-lowering breakfast might include oatmeal topped with berries and a spoonful of flaxseed, accompanied by green tea or a soy-based smoothie. The soluble fibre in oats helps reduce LDL, while plant-based proteins and omega-3s support heart health.

What are the signs of high cholesterol in the hands?
Though high cholesterol usually has no symptoms, advanced cases may lead to xanthomas—yellowish, fatty deposits under the skin, often appearing on the hands, elbows, or around the eyes. These indicate severe dyslipidaemia and require urgent medical evaluation.

What is the best drink to lower cholesterol?
Green tea, pomegranate juice, and plant-based milk fortified with sterols are excellent options to help lower cholesterol. These drinks contain antioxidants, polyphenols, and compounds that reduce LDL oxidation and improve lipid metabolism.

What are the signs of an unhealthy heart?
Common signs include chest pain or discomfort, shortness of breath, palpitations, fatigue, swelling in the legs or ankles, and irregular heartbeat. Less obvious symptoms include indigestion-like pain, especially in women, or sudden dizziness or fainting.

What happens to your legs when you have high cholesterol?
High cholesterol can lead to peripheral artery disease (PAD), where narrowed arteries reduce blood flow to the legs. This can cause leg pain when walking, numbness, coldness in the lower limbs, or slow-healing wounds on the feet or toes.

How to remove cholesterol from legs?
Managing cholesterol in the legs involves lowering overall LDL levels through diet, exercise, and medication if needed. For those with PAD, treatments may include antiplatelet drugs, statins, and in severe cases, angioplasty or bypass surgery to restore blood flow.

How does a 45 year old cut cholesterol in half?
A 45-year-old can cut cholesterol in half by following a plant-forward, low-saturated-fat diet, exercising daily, quitting smoking, managing stress, and losing excess weight. For significant reductions, doctors may also prescribe statins or ezetimibe alongside lifestyle changes.

How to open blocked veins in legs?
Blocked veins, often caused by deep vein thrombosis (DVT) or PAD, may be treated with blood thinners, compression therapy, angioplasty, or bypass surgery depending on the severity. Preventative steps include staying active, hydrated, and maintaining a healthy cholesterol level.

What cleans cholesterol out of your body?
The liver is primarily responsible for clearing cholesterol from the body by converting it into bile acids excreted through the digestive system. Soluble fibre (e.g. oats, legumes), healthy fats (omega-3s), and plant sterols help accelerate this process.

What can I eat before bed to lower cholesterol?
Bedtime snacks that support cholesterol management include a small bowl of oatmeal, a banana with almond butter, or low-fat Greek yoghurt with flaxseed. These choices offer fibre, healthy fats, and slow-digesting nutrients that benefit overnight lipid metabolism.

What fish to avoid with high cholesterol?
Avoid fish high in mercury or prepared with unhealthy oils, such as king mackerel, shark, or deep-fried fish. Instead, opt for baked or grilled fatty fish like salmon, sardines, or mackerel, which are rich in heart-healthy omega-3 fatty acids.

Are prawns high in cholesterol?
Yes, prawns are high in dietary cholesterol—about 190 mg per 100g. However, they are low in saturated fat, so moderate consumption may not significantly affect blood cholesterol for most people, especially when part of a balanced, heart-healthy diet.

What fruit is good for cholesterol?
Apples, oranges, berries, and avocados are excellent for managing cholesterol. They contain soluble fibre and antioxidants that reduce LDL and improve heart health. Pectin, found in apples and citrus fruits, is particularly effective at lowering cholesterol.

What should you not drink if you have high cholesterol?
Avoid sugary beverages, full-fat dairy drinks, and alcohol in excess, as they can raise triglycerides and LDL cholesterol. Instead, choose water, herbal teas, or plant-based drinks with added sterols to support lipid balance.

Is rice high in cholesterol?
Rice itself contains no cholesterol, as it’s a plant-based food. However, its impact on cholesterol depends on the type and preparation. Brown rice is preferable due to its higher fibre content, while white rice may contribute to increased triglycerides if consumed in excess.

What’s the worst food for cholesterol?
The worst foods for cholesterol are those high in saturated and trans fats, such as processed meats, deep-fried foods, full-fat dairy, and baked goods made with hydrogenated oils. These can significantly raise LDL and promote arterial plaque formation.

Is squid high in cholesterol?
Squid contains about 233 mg of cholesterol per 100g, making it relatively high. However, it is low in saturated fat. When not deep-fried, it can be part of a healthy diet in moderation, especially if prepared grilled or steamed.

Can I eat octopus if I have cholesterol?
Octopus is relatively low in fat and has about 48 mg of cholesterol per 100g, making it a suitable protein option for people with high cholesterol when cooked healthily. It is rich in lean protein, taurine, and omega-3s, supporting heart health.

What are the six super foods that lower cholesterol?
Top cholesterol-lowering superfoods include oats, avocados, fatty fish, nuts (especially almonds and walnuts), legumes, and berries. These foods are high in soluble fibre, healthy fats, and antioxidants that target LDL and promote overall cardiovascular health.

Are prawns good for you?
Prawns are rich in protein, iodine, selenium, and vitamin B12, and are low in saturated fat, making them a nutritious option. Despite their cholesterol content, they don’t significantly affect blood cholesterol in most people if eaten in moderation.

How many prawns can I eat in a day?
For most people, eating 4–6 medium prawns (roughly 85–100g) a few times a week is safe and will not impact cholesterol significantly. However, those with existing cholesterol issues should consult their doctor for personalised guidance.

Which is healthier, chicken or prawns?
Both chicken and prawns are lean protein sources, but prawns are lower in saturated fat and calories while being rich in micronutrients like iodine and selenium. Chicken breast, especially skinless, is also very heart-healthy and versatile.

What is the healthiest fish to eat?
Salmon is widely regarded as one of the healthiest fish due to its high omega-3 fatty acid content, lean protein, and low mercury levels. Sardines, mackerel, and trout are also excellent options for heart health and cholesterol control.

How do you flush bad cholesterol out of your body?
To flush out bad cholesterol, prioritise a diet rich in soluble fibre, healthy fats, and plant sterols. Exercise regularly, quit smoking, and reduce alcohol intake. In some cases, cholesterol-lowering medications may also be prescribed to enhance removal.

What is the number one fruit that kills bad cholesterol?
Avocados are among the best fruits for lowering bad cholesterol due to their monounsaturated fats and fibre. They can reduce LDL while raising HDL, making them especially effective for improving lipid profiles when eaten regularly.

What is the golden drink that lowers cholesterol?
Turmeric milk, also called “golden milk,” contains curcumin, which has anti-inflammatory and cholesterol-lowering properties. Regular consumption may help reduce LDL levels and oxidative stress, especially when combined with a healthy lifestyle.

What foods have no cholesterol?
Plant-based foods—fruits, vegetables, grains, legumes, nuts, and seeds—naturally contain no cholesterol. Whole foods such as lentils, oats, quinoa, apples, and leafy greens are excellent choices for a cholesterol-friendly diet.