Cholesterol
is a fatty substance that is made by your body and is also found in
some foods. It is used to build body cells and to make bile acids and
sex hormones. Normally your body can adjust the amount of cholesterol
it makes according to how much you eat. However, in some people high
blood cholesterol can occur. A high cholesterol level puts you at greater
risk of having high blood pressure, heart disease, a stroke and other
diseases. High blood cholesterol can be lowered with healthy eating
and in some cases medicines.
Types
of fats
Fat
is eaten in three main forms:
•
Saturated fats - usually from animal products, such as dairy products,
meats, eggs, poultry, butter and also some oils
• Polyunsaturated fats - e.g. in margarine, some nuts, and fish
oils
•
Monounsaturated fats - usually from plants, including some nuts and
avocado.
Saturated
fats tend to increase your blood cholesterol level. Some unsaturated
fats lower the cholesterol level if they are used to replace saturated
fats.
Cholesterol
and triglycerides
Fat
from the food you eat is broken down by your body into cholesterol
and triglycerides. These are carried in the blood as different types
of lipoproteins (a mixture of fats and proteins).
LDL
cholesterol
Low
density lipoproteins (LDLs) take cholesterol to where it is needed
in the body. LDLs that are not used by the body can build up fatty
deposits in blood vessels, leading to heart disease. This is why LDLs
are known as 'bad cholesterol'.
HDL
cholesterol
High
density lipoproteins (HDLs) take cholesterol to your liver where it
is broken down so the body can get rid of it. HDLs are known as `good
cholesterol'.
Triglycerides
Triglycerides
are the main way fat is carried in the blood. A high triglyceride
level increases the risk of heart disease, although
not as much as high cholesterol.
Healthy
cholesterol levels
The
Heart Foundation recommends that total blood cholesterol levels should
be below 4.Ommol/L to reduce your risk of heart
disease and other problems.
The
recommended blood level of
• LDLs is less than 2.5mmol/L
• HDLs is more than 1mmol/L
•
Triglycerides is less than 2mmol/L.
Causes
of high cholesterol
If
you eat too much fat and/or are overweight, the cholesterol level
in your blood rises. If you have a family history of high cholesterol,
your
chances of having high cholesterol are increased.
Health
risks
A
high fat diet increases the risks of:
-
Blocked blood vessels, resulting in
heart attack
stroke
angina
(chest pain)
high
blood pressure
kidney
failure
-
Being overweight
- Diabetes
- Constipation and bowel problems
- Cancer of the colon and rectum.
Tests
If vou:
-
Have a family history of heart disease or diabetes
-
Have had a heart attack or have angina
- Have high blood pressure or diabetes
- Smoke
-
Are overweight, or
- Regularly eat high fat foods
If
you have diabetes, suffer from angina or have had a stroke you are
at greater risk of having a heart attack or experiencing other heart
problems. You should follow the self care advice contained below and
you may also require medicines to manage your cholesterol even if
your cholesterol level is not raised.
Self
care
Healthy
eating
The
simplest way to reduce cholesterol is to eat less fat and eat the
right type of fat. Eating less fat also helps to maintain or lose
weight.
•
Replace saturated fats with poly- and monounsaturated vegetable oils
e.g. olive or canola oil
•
Choose lean meat and chicken without the skin
•
Eat fish at least twice a week - the oils in fish can help to reduce
cholesterol
•
Use low-fat dairy products
•
Limit eggs to two per week
•
Eat at least two or three serves of fruit and three or four serves
of vegetables per day.
Cooking
•
Bake, grill, steam or boil instead of frying food
•
Baste foods with tomato juice or stock
•
Use oil-free dressings.
Being
active
•
Exercise increases HDLs and so helps to reduce blood cholesterol
•
Thirty minutes of exercise daily helps maintain weight and health
Medicines
If
eating and lifestyle changes alone do not lower cholesterol levels,
a doctor may prescribe a medicine to help. For the medicine to be
most effective you still need to keep to your lifestyle changes and
control the amount of fat and cholesterol you eat. You also need to
keep taking the medicine - if you stop your cholesterol
levels will go back up.
