Quick Tips: Cholesterol
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Don't be scared to have it checked, it might not be as bad as you may think.
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High cholesterol greatly increases your risk of a heart attack or stroke.
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There is good and bad cholesterol.
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Don't just reduce fat in the diet, replace it with olive oil or canola oil and use the fortified margarines.
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Have small amounts only of pastries, cakes, pies, chips, sweets, chocolate, cheese, fatty meats and takeaway food.
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Eat more fruit and vegetables and use whole grain cereals and breads.
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Exercise! Even just 30 minutes of walking per day helps.
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Stop gaining weight and once you can do this then start slowly losing the weight.
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There are very good cholesterol lowering tablets from your GP.
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What is cholesterol?
Cholesterol is a fatty substance produced naturally by the body and is found in our blood. It is essential for the function of every cell in the human body but is a problem when there is too much of it in the blood. About two thirds of the cholesterol in our blood is made by the liver. Much of it also comes from foods, especially those high in saturated fats.
What is high density lipoprotein (HDL) and low density lipoprotein (LDL) cholesterol?
Cholesterol appears in the blood in different forms. Usually people talk about the total cholesterol but there is LDL cholesterol and HDL cholesterol. LDL cholesterol is known as ‘bad' cholesterol as it tends to clog blood vessels. When a blood cholesterol reading is high, it usually means that LDL levels are high. HDL cholesterol is sometimes called ‘good' cholesterol and can actually help unclog the arteries. High HDL levels are a very good sign.
What are triglycerides?
When we eat fats in food they form triglycerides that are absorbed into the blood and either burned for energy or deposited into the body's fat stores. High levels of triglycerides often go together with low levels of good (HDL) cholesterol or high levels of bad (LDL) cholesterols.
Why is high cholesterol a problem?
A certain amount of cholesterol is necessary for the normal functioning of your body, but too much of it is dangerous, especially for your heart.
A slow build up of cholesterol in the inner linings of the heart's arteries is one of the main underlying causes of heart disease. Bad cholesterol can build up in arteries, narrowing them and making it harder for blood to flow through. Narrow arteries can become clogged, stopping the flow of blood completely. Clogged arteries may result in a lack of oxygen to the heart (a heart attack) or the brain (a stroke).
High blood cholesterol is one of the three main risk factors for heart disease. The other two risk factors are cigarette smoking and high blood pressure.
Does menopause affect my cholesterol?
Yes. Blood cholesterol tends to rise after menopause.
What can I do about my cholesterol levels?
Replace saturated fats with unsaturated fat. Use olive oil or canola oil and avoid fat from meat and dairy, pastries, cakes, biscuits, take away and fried foods.
Cheese, cream, butter and full fat milk are to be avoided-yoghurt and low fat milk is OK!
Fortified margarines [eg pro-activ] at 4 teaspoons /day do help decrease cholesterol.
Fish oils [oily fish-eg salmon or use a tablet form] and omega 3 fatty acids [tablets or certain foods - see Better Health Channel website]
Use low GI foods such as wholemeal breads and cereals, basmati rice, most vegetables, nuts, seeds and pulses.
Increase the fibre in your diet.
Exercise decreases cholesterol.
Aim for your ideal weight but even losing a few kilograms is helpful.
Don't smoke.
Reduce alcohol intake.
Keep your blood pressure at a normal level.
Medications for cholesterol are very effective and safe.
Don't be afraid to have your cholesterol levels done. It doesn't always mean a restrictive diet and extreme weight loss and exercise if your levels are high. There are lots of ways to improve cholesterol as outlined above.
More information
http://www.heartfoundation.org.au/
http://www.csiro.au/
http://www.betterhealth.vic.gov.au/
Content updated September 25, 2009
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