What are they and where do they come from?
Cholesterol is a fat that circulates in the blood. It is found in the foods we eat, mainly animal products including meat, dairy products and eggs. Cholesterol is also naturally produced in the body, and is important for many bodily functions such as hormone and vitamin D production. It also helps the body process the fats you eat, and absorb important nutrients.
If there is too much blood cholesterol, there is a chance that cholesterol will build up from plaque on the walls of blood vessels and in time even clog them. High levels of cholesterol is one of the risk factors for heart and blood vessel (cardiovascular) diseases.
What are the different types of Cholesterol?
The total cholesterol (TC) is made up of two different types of cholesterol - HDL and LDL.
HDL, a high density lipoprotein made up of lipid and protein, has more protein than fat. It appears to carry the cholesterol it contains to the liver for excretion. HDL cholesterol is known as the “happy” or “good” cholesterol.
LDL cholesterol is a low density lipoprotein containing more fat than protein. The cholesterol it contains is carried to the tissues and may be deposited in the blood vessels, which causes plaque formation and leads to narrowing of the blood vessels. This can eventually cause angina, heart attack or stroke. LDL cholesterol is known as the “lousy” or “bad” cholesterol.
Another type of blood fat is triglycerides (TG). Studies show that elevated TG levels can be linked to an increased risk of heart disease. Excess alcohol and carbohydrate intake have been shown to cause high TG levels. Triglycerides can be elevated even if blood cholesterol is normal. Cardiac Ratio is LDL divided by HDL. This gives a ratio showing how the scores relate to each other. It is important to have high HDL, but also keep LDL down. The Cardiac Ratio gives a good indication of this.
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| LDL (bad) cholesterol |
Who should have their cholesterol checked?
Excess cholesterol can lead to heart disease however high blood cholesterol has no symptoms. Screening can detect cholesterol abnormalities before heart disease develops or worsens. That is why every adult should have his or her cholesterol checked regularly.
· All adults 20 years and older should have their cholesterol checked at least once every five years.
· You should have your cholesterol checked more frequently if you are older than 45 (for men) or 55 (for women) or have a family history of high cholesterol.
· Your doctor can test your total cholesterol and HDL levels with a simple blood test. Also many medical centres (or some pharmacies) have access to a finger prick tester. This method requires no fasting and is completed in about 5 minutes. If your cholesterol is high after a finger prick sample it should be confirmed by your GP with a full fasting sample (i.e. no food or alcohol for 12 hours prior to the test). A fasting test provides a more accurate reading of total cholesterol and the LDL, HDL and TG fractions.
What is an appropriate level?
The National Heart Foundation have recently reviewed their guidelines for appropriate cholesterol levels. Total cholesterol (TC) is no longer the overall important value, rather it is the HDL and LDL levels, as well as the cardiac ratio (the ratio between the TC and HDL) that are important. The guidelines for adults with a low risk of CVD are:
The best cholesterol is the lowest cholesterol you can get. This is particularly important for people who have a family history of heart disease.
The level of LDL has been shown to be one of the major risk factors for developing heart disease. The higher the LDL level the greater the risk of heart disease. Other important risk factors include smoking, abdominal obesity, diabetes, family history and a lack of physical activity.
How can I reduce my level?
If you are very overweight or do not exercise enough, you add to your risk of increasing your cholesterol.
Change your diet
· Eat a diet that is rich in vegetables and fruit and therefore high in antioxidants. Antioxidants prevent molecules known as “free radicals” from attacking and damaging LDL thus reducing the risk of heart disease. All fruits and vegetables are good, however some are a little better than others. The best options are dark green leafy vegetables, yellow and orange vegetables, citrus fruit and other fruit such as kiwi fruit, mangoes, berries etc.
· Eat less saturated fat. Avoid fatty meat and meat products, skin on poultry, full fat dairy products, and commercially baked products. This will help lower LDL cholesterol.
· Replace saturated fats for healthier fats also known as unsaturated fats, by consuming plant and fish oils. Good fish options are salmon, tuna, sardines, herring, mullet, perch and mackerel (aim for 2–3 times per week). Plant fats are olives, avocado, nuts and seeds, soybean and flaxseed oils. These fats are important for helping to lower LDL cholesterol and raise/keep HDL high.
· Choose foods high in fibre and that contain plant sterols. These help to lower intestinal absorption of cholesterol. They are found in legumes, nuts and seeds, whole grain breads and cereals, fruit and vegetables and in modified foods such as Pro-active Spread.
· Avoid sugary and high GI foods that increase your blood sugar levels. High blood sugars are linked to an increased risk of blocked arteries.
Exercise regularly
Exercise increases the HDL (Happy Cholesterol) levels and reduces LDL (Lousy Cholesterol) levels. Choose exercise that is aerobic such as walking, jogging or swimming. It is best to exercise regularly, 30 to 45 minutes on most if not all days of the week.
Overweight
If you are overweight, lose weight and maintain an optimal level of body fat. Reducing your total fat intake and exercising regularly will help achieve this. Aim for a waist measurement <94 cm for men and <80 cm for women.
Quit Smoking
Smoking lowers your HDL levels and increases the ability of LDL cholesterol getting into your cells and causing damage. Smoking raises your risk of heart attack, heart disease and stroke. It also increases your risk of lung cancer.
Reduce your caffeine and alcohol intake
Reduce alcohol to no more than 2 standard drinks per day. Include at least 2 or 3 alcohol free days per week. Limit your intake of caffeine to 4 or less cups of tea/coffee/cola daily.
Medical treatment
For some people, diet and lifestyle changes are not enough to reduce cholesterol levels. If after a few months of eating healthy, exercising and quitting smoking don’t work, you will need to consult your doctor who may look at medication prescription.
For More Information
Wesley Corporate Health
Level 2 / 46 Edward Street
Brisbane Qld 4000
Phone: 07 3234 2600
Email: info@weshealth.com.au
Heartline (National) Ph: 1300 362 787
Disclaimer
This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.
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