What is Cholesterol
- ciaralitchfield
- Nov 21, 2014
- 3 min read
Cholesterol is a fatty substance known as a lipid, most people associate cholesterol with being a bad thing however it is vital for the normal functioning of the body. It is mainly made by the liver but can also be found in some foods we eat.
Cholesterol is carried around the body in the blood on proteins known as high density lipoproteins (HDL) and low density lipoproteins (LDL), these are also referred to as ‘good’ and ‘bad’ cholesterol respectively. HDL cholesterol is beneficial to the body while LDL cholesterol can cause blood vessels to become narrowed or blocked.
Why is LDL bad
High LDL levels can increase the risk of heart attacks, Myocardial Infraction (MI), chest pain (angina), narrowing of the blood vessels (peripheral artery disease) and stroke – collectively known as cardiovascular disease (CVD). High LDL cholesterol is only one of the risk factors for CVD. Other factors such as smoking, being overweight, having high blood pressure, diabetes, poor fitness and a strong family history are all important in determining your risk. Your chances of having CVD are increased when several of these risk factors occur together.
One cause of high LDL cholesterol is a diet high in saturated fat. When eaten saturated fat is converted into blood cholesterol by the liver. Sources of saturated fat in our diets include animal products such as meat and dairy, nuts and hydrogenated oils.
Trans Fats
Trans fats can raise cholesterol levels. Trans fats can be found naturally at low levels in some foods, such as those from animals, including meat and dairy products. Artificial trans fats can be found in processed foods such as biscuits and cakes. As part of a healthy diet, try to cut down on foods containing trans fats as their nutritional content, in the case of processed foods, is often low. An easy way to cut down on fat is to try microwaving, steaming, poaching, boiling or grilling, instead of roasting or frying. Choose lean cuts of meat and go for low-fat varieties of dairy products and spreads (or eat just a small amount of full-fat varieties).
Fibre and Cholesterol
There are two different types of fibre: soluble fibre and insoluble fibre. Most foods contain a mixture of both.
Soluble fibre can be digested by your body (insoluble fibre cannot), and it may help reduce the amount of cholesterol in your blood.
Good sources of soluble fibre include:
· oats
· beans
· peas
· lentils
· chickpeas
· fruit and vegetables
·
Try to include more of these foods in your diet. Aim to eat at least five portions of fruit and vegetables each day.
Cholesterol-lowring products
There's evidence that foods containing certain added ingredients, such as plant sterols and stanols, can reduce levels of cholesterol in the blood. Sterols and stanols can be found in specially developed products, such as some spreads and yoghurts.
These foods are aimed at people who need to lower their cholesterol levels, usually as advised by their doctor. People who don't have high cholesterol shouldn't eat these products regularly, particularly children and pregnant or breastfeeding women. If your doctor has told you that you have high cholesterol, you can lower it by changing your diet without having to eat special products. If you do eat foods that are designed to lower cholesterol, read the label carefully to avoid eating too much.
Get Active
An active lifestyle can help to lower cholesterol levels. Activities can range from walking and cycling, to more vigorous exercise such as running and weights. Doing 150 minutes of moderate-intensity aerobic activity every week can improve your cholesterol levels.
Moderate-intensity aerobic activity means you have broken out into a sweat and your working hard enough to raise your heart rate. Tip: One way to tell whether you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.
Ways to Reduce Cholesterol
It’s important to eat foods which contain unsaturated fat rather than saturated fat. Unsaturated fat can actually help reduce cholesterol levels.
It’s not just animal products that contain saturated fat other sources include –Nuts and seeds, vegetable oils and spreads sunflower oil, olive and rapeseed oils. Eat these in moderation if you have a history of high cholesterol.
Enjoy lots of fruit and vegetables which contain insoluble fibre
Include wholegrain cereals in your diet
Quite smoking!
Regular exercise
Many experts believe that the fats found in oily fish such as mackerel, salmon and tuna are good for you. These are known as omega-3 fatty acids and high doses can improve (lower) triglyceride levels in some patients.
Some foods contain cholesterol which is called dietary cholesterol. Foods such as kidneys, eggs and prawns are higher in dietary cholesterol than other foods. The direct cholesterol found in food has less effect on the level of cholesterol in your blood saturated fat from food.
