Cholesterol is a word we know; primarily through its link to cardiovascular disease (disease of the heart and blood vessels known as CVD) and through advertising campaigns promoting cholesterol-lowering products. It seems to be a simple subject; Avoid cholesterol for a healthy heart. However, gaining a deeper understanding of cholesterol will help improve health and reduce the chances of developing problems such as cardiovascular disease.

Surprisingly, cholesterol is vital for good health; a main component of cell membranes, essential for the functioning of certain hormones and important in digestive processes. There are two kinds; dietary cholesterol is found in food and cholesterol in the blood, no surprises. It is found in significant amounts in various foods such as eggs, meat products, seafood, butter, cream, liver, and kidneys. However, only about a quarter of the cholesterol found in our blood comes from our diet; the rest is produced naturally by the liver and intestine.

The amount of cholesterol in our diet does not reflect the amount of cholesterol in our blood. High blood cholesterol levels are more closely associated with a high intake of bad fats than with a high intake of cholesterol in the diet. This means you don’t have to completely avoid healthy foods like lean meat, eggs, and shellfish because they are high in cholesterol; they are valid parts of a healthy diet. It’s important to avoid fries, greasy hot dogs, or dubious sauces that go with them, which contain harmful fats (more on that below). Blood cholesterol levels also increase with smoking, consuming unhealthy amounts of alcohol, being overweight, and exercising little.

Cholesterol is transported in the blood together with substances called lipoproteins, which are divided into two groups; low-density lipoprotein (LDL) and high-density lipoprotein (HDL). It is LDL (known as bad cholesterol) that are associated with health problems. Blood cholesterol levels are not necessarily significant by themselves, but they become significant as a ratio of LDL (bad cholesterol) to HDL (good cholesterol). It is desirable for health to have a higher amount of HDL than LDL. Therefore, it is beneficial to increase HDL levels and lower LDL levels. In simplistic terms, there are three ways we can do this;

o Diet; Mono and polyunsaturated fats (liquid vegetable oils at room temperature) lower LDL and increase HDL, saturated fats (mainly animal fats) increase LDL and HDL, however, trans fats (hydrogenated fats) increase LDL and can lower HDL. It is important to avoid hydrogenated fats, eat moderate amounts of saturated fat, and include olive oil, sunflower oil, and natural oils found in avocado, nuts, and seeds in your diet. A second important dietary influence is fiber; A high fiber diet is believed to reduce bad cholesterol levels. A great way to include fiber in your diet is to have cereals like bran flakes or oatmeal for breakfast (put back the chocopops), also eat your fruits and vegetables with skin to increase your fiber intake. Eat plenty of beans and legumes like lentils and peas.

o Alcohol / smoking; Alcohol in amounts above the suggested limit of 2-3 units per day for women and 3-4 for men (preferably with 2-3 alcohol-free days per week) increases bad cholesterol levels, as do all smokers .

o Exercise: all exercise will help lower bad cholesterol and raise good cholesterol levels. Exercise will also keep your heart and blood vessels in good working order and lower your blood pressure, which will lower your risk of developing CVD. Exercise will help control weight; maintaining a healthy weight will contribute to a healthy blood cholesterol profile.

There are many products available now that claim to reduce bad cholesterol levels, such as yogurts and margarines. These can be effective in helping to lower LDL levels, but should be used in conjunction with the above points; Consuming a special yogurt to drink every day does not mean that you can fill sausage butties without consequences for your health!

High blood cholesterol has no symptoms until the damage is done. Anyone over the age of 35 should have a cholesterol test by a doctor if they are at risk for heart disease for one of the following reasons (risk factors); a family history of heart disease, high blood pressure, diabetes, obesity, or smoking. An unhealthy profile increases the possibility of erectile dysfunction, vein and artery disorders, stroke, and life-threatening heart disease. If you are concerned, it is best to obtain a blood cholesterol profile from your GP, as home test kits may not be reliable or accurate. People at high risk for cardiovascular disease may be prescribed medications to alter their blood cholesterol profile, but they should also change their lifestyle whenever possible.

To ensure you live a long, happy, and independent life, do what you can to lower those LDL levels and increase HDL; Exercise every day, eat fruits and nuts, eat a healthy diet avoiding all hydrogenated fats, drink moderately, and don’t smoke.

Until next time, take care of yourself and stay healthy!

Vikki.