Everyone needs cholesterol in their bodies to stay healthy – but once your cholesterol levels veer too high, and for too long, it can lead to potentially deadly health problems further down the road.
Per Heart UK, cholesterol is a blood fat which plays an important role in how our cells work, digestion and even acts as a building block for certain hormones.
But when cholesterol levels get too high, it can lead to heart attacks and strokes.
Unfortunately, many people don’t realise they have high cholesterol as it doesn’t really cause any symptoms.
The only way to tell is with a cholesterol check – some people might be able to access this free via their NHS GP, for example: if you’re 40+, overweight, or high cholesterol runs in the family. Otherwise, you can pay privately for a check on the high street (it costs £76 to have one done at Boots, for instance).
As the cooler weather and darker days roll in, a GP is warning of some of the subtle seasonal habit shifts that might contribute to raised cholesterol levels.
Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy, said: “Our habits shift gradually in autumn, and while none of these changes cause problems overnight, they can add up over several months.”
Here are some of the habit swaps he’s particularly concerned about – and why.
1. Swapping salads for creamy comfort food
One of the best things about autumn is the switch to hearty comfort food, but Dr Grant cautions those now reaching for the pies, cheesy bakes, creamy sauces and buttery mash.
“These dishes are often high in saturated fat, which can raise LDL cholesterol levels, sometimes called ‘bad’ cholesterol,” he said.
“You don’t need to give up comfort food altogether. It’s all about balance, try tomato-based sauces instead of cream, use a little olive oil rather than butter, and fill up on hearty soups and stews packed with beans and vegetables.”
2. Exercising less because it’s dark outside
It’s a well-known fact that the darker evenings can make it harder to keep moving (especially for the 55% of women who feel unsafe exercising outdoors alone after dark).
This means many people quietly stop the walks or runs they kept up with over the summer.
But regular exercise can help raise HDL cholesterol, the ‘good’ type that helps clear excess cholesterol from the blood, said Dr Grant.
His advice is to try moving exercise to lunchtime when it’s still light, or find an indoor alternative such as swimming or a gym class.
“A brisk 20-minute walk most days is a great place to start,” he added.
3. Spending long evenings on the sofa
Tis the season for binge-watching your favourite autumnal show. But sitting for long stretches of time has been linked to poorer heart health, even in those who still do exercise at other times.
“I recommend trying to break up long periods of sitting. Get up and move during ad breaks or between episodes, and if you’re scrolling, take your phone for a walk instead,” said Dr Grant.
4. Relying heavily on takeaways and ready meals
The cold, dark evenings can “make a takeaway very tempting”, said the GP, who pointed out that many options are high in saturated fat and salt.
“Shop-bought pastries, biscuits and processed snacks can also add more saturated fat to your diet than you’d expect,” he said.
To avoid the urge to order in, he advises batch-cooking at the weekend so you’ve got a stash of quick and healthy meal options waiting for you.
“Checking food labels also helps you spot the products highest in saturated fat,” he said.
5. Drinking more alcohol
I’ll be the first to admit I was quite excited for the weather to turn so I could enjoy the heartiness of a nice glass of red with a Sunday roast.
For plenty of people, the calendar between now and New Year’s Eve can soon fill up with events that mix socialising and booze.
But Dr Grant warns drinking too much alcohol can raise triglycerides, another type of fat in the blood, and contribute to weight gain.
“It’s important to avoid excessive alcohol intake over this period. Remaining sensible around alcohol consumption is ideal for maintaining wellbeing over autumn and winter,” he said.
6. Eating fewer fruits and veggies
There’s something so refreshing about snacking on berries, watermelon and grapes over the summer. Salads also swiftly become the go-to when you don’t want to turn the oven on because it’s roasting outside.
But when autumn hits, our intake of fresh produce can drop, said Dr Grant, which can mean we’re consuming less fibre, “and soluble fibre in particular can help lower LDL cholesterol”, he noted.
He advises reaching for the porridge oats, apples, pears, root vegetables, lentils and beans, which “are all good sources of fibre and make for warming autumn meals”.
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