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Normal Cholesterol Levels in Australia and 7 Easy Ways to Lower Yours

Megan Fraser Updated: 30 September 2021
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Cholesterol is necessary for humans and a healthy functioning body. However, it can be complicated to understand the difference between good and bad cholesterol and either increase or decrease your cholesterol levels for optimal health. Therefore, it’s important to learn about cholesterol, how to obtain good cholesterol, and how to eliminate bad cholesterol from the bloodstream. 

Normal cholesterol levels in Australia sit at around 5.5 mmol/L. If you are over this cholesterol target, you may want to think about changing your lifestyle habits to prevent unwanted heart risks. Here are the seven easiest and most effective ways to lower your cholesterol levels today.

Key facts

  • There are two types of cholesterol, low-density lipoprotein, which is bad cholesterol, and high-density lipoprotein, which is good cholesterol.
  • Cholesterol is essential in humans for making hormones and vitamin D.
  • Saturated fats increase your bad cholesterol levels, while unsaturated fats increase the number of good cholesterol levels within the body.
  • Too much bad cholesterol is dangerous as it can increase your risk of getting heart disease

What is cholesterol?

Cholesterol is a waxy substance necessary for making hormones and vitamin D, as well as helping us digest our food. It can also be found in some foods. The human body produces cholesterol, but too much will put you at risk of heart disease if not used properly by the liver enzymes.

Cholesterol is an essential building block for the cells in your body, but too much can increase the risk of heart disease. Highs cholesterol leads to a buildup of fatty deposits that makes it difficult for enough blood flow through our arteries and ultimately causes problems with our hearts.

Cholesterol: The good, the bad and the ugly

There are two types of cholesterol: LDL and HDL. The former is dangerous as it can cause heart disease. This occurs because cholesterol builds up in the blood vessels and makes them narrow – cutting off a significant portion of oxygen-rich fluids from reaching all parts inside these tubes at once.

The latter is essential to the human body. HDL or high-density lipoprotein is one way you can boost your immune system. Having a healthy level of this “good” cholesterol may help lower the risk for heart disease by picking up excesses from other parts of our body, like arteries, that need repair work.

HDL(Good Cholestrol)LDL (Bad Cholestrol)
Good cholesterol aids in unblocking the arteries and transporting bad cholesterol away from the bloodstream, reducing the risk of clogged arteries and heart disease.This type of cholesterol can get trapped in the blood arteries and block the arteries themselves, causing problems such as heart disease and heart attacks.

The normal cholesterol range in Australia

A cholesterol test generally measures how much there has been and what kind, which helps determine someone’s risk for atherosclerosis or a narrowed artery wall leading to heart disease. Cholesterols are measured through blood tests such as lipid panels. There may be other components included in these types too, such as HDL-chloride levels, total cholesterol level, and triglycerides count. 

The amount of cholesterol you have can be different from person to person, which means that what counts as high may vary too. This also applies to most other health markers like blood pressure or weight; it all depends on where someone ranks compared to their peers. In Australia, normal cholesterol ranges are as follow:

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Cholesterol in foods and your diet

Cholesterol is a vital component of our diet, but eating too much can raise your blood cholesterol levels. The type that matters most for heart health comes from saturated fats found in food like animal products and butter rather than dietary sources such as eggs or meat juices. It’s important to have the right balance between good cholesterol (HDL) and bad, which come mainly through fat intake – so avoid cutting out any types! 

Healthy fats, such as unsaturated fats, help balance your blood cholesterol by reducing LDL cholesterol and increasing the production of HDL. Not many foods contain dietary cholesterol- these are eggs yolks or shrimp found in fewer quantities than what you would find on a regular basis. So, just like with anything else, moderation is key.

7 things you can do to help lower your cholesterol

1. Drink plenty of water

Drinking plenty of water can improve your metabolic rate, which may help you lose weight. Drinking plenty of water can improve your metabolic rate, which may help you lose weight. Cholesterol is not soluble in the liquid state, so it’s best consumed with food or when sitting down for long periods as cholesterol rendered from hydrated cells will be easier to transport through bodily fluids than if they were dehydrated.

2. Eat whole grains instead of processed carbs

Include foods rich in fibre into your daily diet, like wholegrain oats or psyllium husk. These can help you feel fuller for longer, so they will curb cravings and prevent sugar spikes that lead to weight gain. Highly processed carbohydrates can be very harmful if they make up a large percentage of your diet. Carbs give you energy, but too much has been shown to increase cholesterol levels in the liver, making more by mistake

3. Cut back on saturated fat

Excess dietary fat is a risk for heart disease. Triglycerides are transported in the blood and can be found at higher concentrations when there’s too much, which increases the chances of having an adverse effect on cholesterol levels as well as your triglyceride level. Some foods affect both types – so you’ll want to watch what kind you eat by checking labels or talking with dietitians about how best to maintain healthy eating habits without sacrificing taste satisfaction.

Excess consumption of saturated fats has been associated with plaque build-up inside arteries and inflammation-driven development around those areas through mechanisms involving oxidative stress.

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4. Eat lots of fresh vegetables

Fruits are a great way to add some sweetness and spices into your diet without any of the guilt! Filled with fibre, they can help lower cholesterol levels. Studies show that when you eat soluble fibres like those found in many fruits such as oranges or apples, it stops bile acids from getting absorbed by cells in our body, so we’re less likely to absorb them ourselves. This reduces bad LDL cholesterol while increasing good HDLs, which leads us towards better heart health.

5. Get your omega-3s from fish or plant sources

Omega-3 fatty acids are present in abundance within fish and can significantly reduce blood triglyceride levels. It also appears to improve HDL cholesterol, which is good news for those who would like their heart health improved. You can also receive omega-3 from certain plant sources, such as chia seeds and Brussels sprouts.

6. Increase your physical activity

Exercise regularly to maintain your weight and heart health. A study found that those who exercised such as brisk walking had higher HDL levels than people with low physical activity while reducing LDL or “bad” cholesterol in addition to triglycerides!

7. Get enough sleep each night

Too little sleep also leads to high levels of LDL cholesterol. Not getting enough shuteye leads to abdominal obesity, reduced physical activity, and higher stress levels, leading to an increase in appetite for foods with a lot of bad fat that are known risky to your heart health.

Will I still be able to get life insurance if my cholesterol is high?

Life insurance premiums are dependent on several factors, including cholesterol reading. General health status is one factor in determining rates for an individual’s life coverage policy – some people might need lower minimums because they have certain conditions that could lead to premature death, like cancer or heart disease. Cholesterol numbers are used to determine risk class in life insurance.

The ratio of total cholesterol over HDL is a common measure taken by underwriters, and it should be five or less for an applicant to receive their desired coverage. Fill in the quote form above to compare life insurance quotes to find a policy suited to your requirements

Frequently asked questions and answers.

  • What is the normal cholesterol level for HDL and LDL Australia?

    High cholesterol carries no signs or symptoms, and it can be hard to know if you have a problem until your levels reach high-risk ranges. Health authorities recommend that people with LDL-cholesterol concentrations above two millimoles per litre (or “mmol/L”) should actively monitor their lipid profile for signs of danger; below five mmol/l may also warrant additional attention from doctors as well – even those without any other known health risks are encouraged by experts in this case just because they’re at increased risk due unhealthy lifestyle choices such as smoking cigarettes too much over time.
  • What are the warning signs of high cholesterol?

    High cholesterol doesn’t usually cause any symptoms. In most cases, it only causes emergency events like heart attacks and strokes that can result from the damage caused by high cholesterol plaques in your arteries. These complications typically don’t occur until plaque leads to narrowing down the size or function of one’s arterial linings, which could eventually lead them to serious health problems such as a stroke or, even worse – death!
  • How can I lower my cholesterol quickly?

    There are a few factors that can help lower your cholesterol at an increased rate. These include cutting out carbohydrates and saturated fats from your diet as they cause the most harm to your body and health, as well as raising your cholesterol levels. Increasing your water intake has been known to help lower cholesterol levels. Start implementing regular exercise into your routine and try to get more than 6 hours of sleep a night. All of these actions can lower your cholesterol levels a considerable amount.
  • Does drinking water reduce cholesterol?

    Yes, drinking water can help reduce your cholesterol levels. Drinking water improves your metabolic rate, which aids in weight loss. Cholesterol is not soluble in the liquid state. Therefore, cholesterol rendered from hydrated cells will be easier to transport through bodily fluids than if they were dehydrated. So, if you drink more water, you’ll have the ability to transport cholesterol more easily and reduce the chances of it storing in your body.

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