When I was 19 years old, I was one of the fittest athletes in Australia. I felt like I was 10 feet tall and bulletproof. That is, until I was diagnosed with a dangerously high cholesterol level.
It happened on the eve of the 1984 Coolangatta Gold ironman race when the results of my first full medical came through.

The recommended cholesterol level is 5.5 millimoles per litre
for general heart health, or for those at high risk of heart disease, 4 millimoles per litre.

But mine was 6.8, which shocked me because I was so fit.
My dad suffered a stroke when I was 11, so when I was told I had high cholesterol I looked at my food habits. I dropped my favourite childhood foods, such as butter, creamy pasta sauces and bacon.

Food swapping has had the best influence on my cholesterol levels, which are now around a much safer 5.2. But for some people, dietary changes aren't enough and exercise is the best answer.

'Regular activity boosts the good fats, called HDLs, and burns off the dangerous triglycerides, another type of fat that floats
in our blood,' explains Associate Professor David Sullivan, who heads the Lipid Clinic at Royal Prince Alfred Hospital. ‘But if you have high LDLs, or bad fats, exercise won't do much and dietary changes are more important.

'Only a doctor can test for all three cholesterol types. So don't waste your money on any over-the-counter finger-prick tests because the results don't give you enough information.'

Take action today

You can bring down your cholesterol straight away if you: 

• Quit smoking. Smoking lowers the good HDLs, but these levels go up soon after a person quits.
• Change your diet. Cut out unhealthy spreads, such as butter and lard, and replace them with any oil that's liquid at room temperature, such as olive oil.
• Seek plant sterols. There are many foods on the market now that are enriched with plant sterols, such as margarines, milks and yogurt. With regular consumption, these products may help remove bad cholesterol from the body, which, over time, can help reduce blood cholesterol levels.
• Pull on the trainers. Include 30 minutes of brisk walking or other types of exercise in your day, most days of the week.

Set long-term goals

Hiking uphill may reduce your level of triglycerides, an important component of improving overall cholesterol levels, report Austrian researchers. But even better news is the fact that the bad LDLs are reduced no matter which way you go, up or down. So for those who are too overweight or weak to start normal exercise, walking downhill might be the best option for you.

Try it yourself and see how much your health improves. Find 10 minutes in your day and take the lift to a top floor, then walk down the stairs to the bottom. See how long it takes, then repeat.

As the days unfold, aim to slowly increase your pace and/or the number of laps you walk in your 10-minute stair session. Mix it up occasionally by taking the stairs up and the lift back down.

This easy exercise will see you taking huge steps towards lowering your cholesterol levels and increasing your cardiovascular health.

Did you know?

A bowl of porridge a day keeps cholesterol at bay. 'It's been shown that as little as 60g, or two-thirds
of a cup, of wholegrain rolled oats each day is all it takes to
make a difference to high cholesterol levels,' dietitian
Karen Inge says.

Fast facts:

• About 50 per cent of adult Australians have high cholesterol.
• Too much cholesterol in the body may block arteries that supply the heart or brain with oxygen, increasing the risk of heart attacks or strokes.
• High cholesterol often leads to heart disease, claiming one Australian life every 10 minutes. 
• If you're overweight, inactive, over 45, smoke or have a relative who has heart disease or high cholesterol, you should have a blood cholesterol test.