Many of us only think about cholesterol when a doctor flags it during a routine check-up or when experiencing severe symptoms. It’s not something you can feel or see, but left unchecked, high cholesterol can silently put you at risk of heart disease, stroke, and other severe health conditions.
There are two main types of cholesterol:
- Low-density lipoprotein (LDL) or “bad cholesterol” contributes to forming fatty plaques in the arteries, increasing the risk of heart disease and stroke.
- High-density lipoprotein (HDL) or “good cholesterol” helps remove excess LDL cholesterol from the bloodstream, reducing the risk of cardiovascular problems.
Recent research suggests that high cholesterol is more common in South Africa than we thought. A study on adults with diabetes and high blood pressure found that more than three-quarters (76.7%) had abnormal cholesterol levels, with women being the most affected. The most common issue was high triglycerides (a type of fat in the blood), affecting over 62% of participants.
The only way to determine cholesterol levels is through a lipid profile test, which measures total cholesterol, LDL, HDL and triglycerides. Cholesterol screenings are a key preventative tool — helping to predict risk and prevent chronic diseases before they develop.
How to lower cholesterol naturally
The good news? Cholesterol is manageable. With small, consistent changes to your lifestyle, you can protect your heart for years to come.
- Dietary changes – Foods like oats, beans, lentils, and fresh fruits aid the lowering of LDL cholesterol, while avocados, nuts, seeds, and olive oil support higher HDL cholesterol levels. Fatty fish such as salmon and sardines help lower triglycerides and support heart health. Avoid processed foods, fried items, and baked goods, as they contribute to high LDL cholesterol.
- Physical activity and exercise – Moderate aerobic exercise such as brisk walking, cycling, and swimming for at least 150 minutes per week can help regulate cholesterol by raising HDL and lowering LDL. Strength training twice a week further supports cardiovascular health.
- Maintain a healthy weight – Being overweight, especially around the abdominal area, contributes to higher LDL cholesterol levels. Reducing body weight by 5-10% can significantly improve cholesterol levels and heart health.
- Not smoking and limit alcohol intake – Smoking lowers HDL cholesterol and damages blood vessels, increasing the likelihood of plaque buildup in the arteries. Not smoking can significantly improve cholesterol levels within weeks. Alcohol consumption should be kept within recommended limits to prevent increased triglyceride levels and liver-related complications.
- Manage stress and sleep quality – Stress and not sleeping enough can increase inflammation and trigger unhealthy eating habits. Incorporate relaxation techniques such as meditation, deep breathing exercises, or yoga in your day. For better quality sleep, stick to a consistent sleep schedule and avoid electronic screens before bedtime.
Your healthcare provider may prescribe cholesterol-lowering medication if:
- LDL cholesterol remains high despite dietary and lifestyle adjustments.
- There is a strong family history of heart disease.
- The individual has diabetes or other high-risk conditions.
Cholesterol is a key factor in heart disease, yet it is preventable and manageable with the right interventions. The best approach combines lifestyle modifications, annual Health Risk Assessments (HRAs), and, when necessary, medical treatment.
Making Use of Existing Medical Aid Benefits
Many medical aid members have access to preventative health screenings, but these benefits often go unused. A Health Risk Assessment, available through Medshield’s Wellness Benefit across all plan options, is a 20-minute screening that checks cholesterol levels, blood pressure, blood glucose, and BMI. It won’t replace a full diagnosis, but it can predict risk factors before symptoms appear, giving you the chance to take preventative action.
Many people skip routine check-ups simply because they feel healthy, but high cholesterol has no symptoms until it’s too late. An annual HRA can catch warning signs early and help you prevent long-term complications before they develop. If you haven’t used your Wellness Benefit this year, contact Medshield or speak to your healthcare provider to book your screening.
