What is cholesterol?
Cholesterol is a solid, white, waxy substance that your body needs to make hormones and essential cell components. Most of the cholesterol in your body is made in the liver, but cholesterol is also present in some foods.
Why is it a problem?
Too much cholesterol in the blood will block your coronary arteries, which carry blood to the heart muscle. The heart is starved of oxygen, increasing the risk of a heart attack.
What food contributes to high cholesterol?
- Foods that contain saturated fats contribute to raised cholesterol levels in the blood. These fats are solid at room temperature.
- Animal foods include full-cream dairy products, meat and chicken.
- Vegetable sources include palm oil and coconut oil, used in cakes, biscuits, chips and other commercially fried and processed foods.
- Foods that contain dietary cholesterol (produced by animals) include eggs, offal and prawns.
Saturated fats cause blood cholesterol levels to rise more than dietary cholesterol does.
HDL and LDL: good and bad cholesterol
There are several different types of cholesterol, and it is important to remember not all are harmful.
High density lipoprotein (HDL) is often called ‘good' cholesterol. It helps carry cholesterol away from the arteries and back to the liver, where it is processed.
Low density lipoprotein (LDL) is known as ‘bad' cholesterol. Too much may leave fatty deposits (plaque) on the lining of arteries, causing blockages and leading to cardiovascular disease.
Lowering your LDL can significantly decrease your risk of developing heart disease or a stroke.
How do I get my cholesterol levels tested?
Ask your doctor to do a simple blood test. This usually only takes a few minutes. A full cholesterol test measures your LDL cholesterol, HDL cholesterol, triglycerides and total cholesterol levels.
What are target cholesterol levels?
Cholesterol targets are the levels of cholesterol in your blood that you should aim for, to stay healthy. Your personal targets will depend on things like family history and current state of health.
The National Heart Foundation of Australia recommends the following –
For people with established cardiovascular disease:
- LDL cholesterol: less than 2.0 mmol/L
- HDL cholesterol: more than 1.0 mmol/L.
- Total cholesterol: less than 4.0 mmol/L
- Triglycerides: less than 2.0 mmol/L.
For the general population, the lower your levels of blood fats, the better. Different levels will suit different people, so you should discuss your cholesterol targets with your doctor.
How can I lower my cholesterol levels?
A diet that is high in fibre and low in saturated fats and cholesterol can help reduce your levels. Soluble fibre is particularly good for lowering cholesterol – sources include red kidney beans, oat bran, and psyllium husks, which you can sprinkle on cereal.
A well-balanced diet can also help you achieve slow, gradual weight loss, and should be combined with regular exercise.
This information was first published in You and Your Heart - an education booklet for patients, families and friends. © 2006 Northern Sydney Central Coast Area Health Service
