Understanding & lowering your cholesterol
If you consider that 1 in 2 Australians have high blood cholesterol levels, and that high blood cholesterol is one of the major risk factors for heart disease, it is surprising that more adults do not take their cholesterol levels a little more seriously.
Cholesterol is a waxy substance made by the liver. Cholesterol is a structural component of every one of the body's cells; it is involved in the production of sex hormones and is involved in the synthesis of vitamin D. The body makes cholesterol every day for these purposes. Unfortunately, too much cholesterol can also block the arteries, leaving individuals with damage in their blood vessels and at increased risk of blockages and heart attacks occurring. Since cholesterol is made by the liver, it is also present in some animal foods including meat, dairy and seafood. Cholesterol that we consume from some animal foods does not act to directly increase blood cholesterol. It is the saturated fats found in many processed foods including biscuits, cakes, fried foods, fatty meats and full cream dairy foods that increases blood cholesterol levels.
The most important dietary change individuals with high cholesterol can make is to eliminate as much saturated fat from their diet as possible by always choosing low fat dairy foods and the leanest cuts of meat. Avoiding fried foods and foods made with palm oil is also crucial. In general looking for foods that contain <3g grams of saturated fat per 100 grams is a good guideline to help keep saturated fat in the diet low.
The good news is that there are also a few key foods that can actually help to lower cholesterol levels. Nuts, walnuts in particular have been shown to be extremely effective at helping to improve the types of fat found in the blood so aim for 30g a day to reap the cholesterol lowering benefit (please note, not half the packet). Foods high in soluble fibre also have a powerful cholesterol lowering effect. Apples, oats and muesli are some of the key foods that contain good amounts of soluble fibre and will ideally be consumed on a daily basis by individuals who know they have higher than ideal levels, or who at risk of higher than normal cholesterol levels.
It is also crucial to remember that one the most powerful things you can do to lower your cholesterol level is to lose any extra weight you may be carrying. Overweight and obesity, particularly abdominal obesity is the most powerful predictor of high cholesterol. Try and follow a low fat diet during the week, eat lighter at night and move your body for at least 30 minutes each day, and a couple of kg weight loss is then likely to translate into a lower cholesterol reading next time you visit your doctor and a healthier heart in general.
Susie Burrell B Nutr & Diet (Hons), B.Sc (psych) (Hons) is a leading dietician with degrees in both nutrition & psychology. Each month she shares information to assist in nutrition
