Cholesterol is important and essential in the body, but too much is not good for the body. Cholesterol is necessary for good health, and to produce some hormones in the body. Having a raised blood cholesterol level is a risk factor for heart disease and stroke. Excess cholesterol can be laid down as deposits or plaque (called atheroma) in the walls of blood vessels, which can lead to narrowing or hardening of the arteries.
Most cholesterol in the body is made by the liver. This is sometimes referred to as “blood cholesterol”. The body can produce all the cholesterol it needs to carry out its many functions. Cholesterol is also found in certain foods, this is referred to as “dietary cholesterol”. Foods rich in cholesterol include egg yolks, liver, kidney, shell-fish and fish roe.
Cholesterol Levels
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Cholesterol is easily measured by a blood test, usually after the person has fasted overnight
An ideal total cholesterol level is below 5.2 mmol/L A level between 5.2 and 6.2 mmol/L indicates a borderline high risk of stroke and heart disease. A level greater than 6.2 mmol/L is a higher risk.
How cholesterol is transported around the body
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Cholesterol attaches to a protein and is transported around the body. This fat/protein combination is called a lipoprotein – and lipoproteins are measured separately. Low-density lipoprotein (LDL) sometimes called “bad” cholesterol, high-density lipoprotein (HDL), sometimes called “good” cholesterol, and very-low-density cholesterol (VLDL). LDL transports cholesterol from the liver through the arteries to other parts of the body. LDL may become attached to the inside of arteries and cause narrowing of the blood vessel, thus reducing or eventually cutting off blood supply to the area it is supplying – such as the heart or brain. HDL collects excess cholesterol and brings it back to the liver to be eliminated.
Triglycerides are a different type of fat, most of which comes from fat in foods. Fats that are eaten and not used are converted to triglycerides, transported and stored in fat cells. While triglycerides are stored in fat tissue, low levels are also found in blood. They are carried in the blood as VLDL.
The body can usually maintain a healthy level of blood cholesterol. However, sometimes the balance can go wrong. This may be due to the consumption of too much fat, especially consumption of saturated fat.
Saturated and Unsaturated Fats
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Fats contained in food are a mixture of Saturated and Unsaturated fat. Unsaturated fats are either monounsaturated and/or polyunsaturated.
Saturated fats - are found in animal fats and some vegetable fats which are solid at room temperature. These are the fats found in butter, hard margarine, lard, cheese, meat fat and chicken skin, processed meat, black & white pudding, cakes, biscuits, crisps and deep fried foods. Saturated fats increase LDL and total cholesterol.
Unsaturated Fats - Polyunsaturated fats from vegetable and nut sources in small amounts can help to lower LDL and total blood cholesterol levels. However, excess amounts of polyunsaturated fats may have adverse effects. Fish oils, such as omega 3 fatty acids, have little effect on LDL and HDL cholesterol, but they can improve circulation, decrease the stickiness of the blood and prevent blood clotting.
Monounsaturated fats - are found in many foods, primarily in olive, rapeseed and peanut oils, avocados, seeds, cashew nuts, almonds and peanuts.
Tips on having a healthy Cholesterol level
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The following eating suggestions, along with regular exercise and not smoking, will help to keep your cholesterol level at a healthy level.
Reduce the total amount of fat you eat – especially saturated fat. Choose low-fat dairy options. Try to skip butter on bread, toast, potatoes or switch to polyunsaturated or monounsaturated spreads and use sparingly. Avoid foods cooked in fat or oil – especially chips and takeaways. Grill, bake, boil, steam or microwave foods instead of frying. Eat four or more portions of fruit and vegetables everyday. Select wholemeal breads, cereals, pasta and rice instead of white breads, cake and biscuits. Try to have porridge and/or oat bran for breakfast. Try to eat oily fish – mackerel, herring, trout, sardines, salmon - once or twice a week. If you use tinned fish, make sure you buy the one in brine or water – not oil. Choose lean red meat (cut off all visible fat) and eat chicken without the skin. Choose tomato-based sauces rather than cream-based sauces. Keep chocolate, crisps and biscuits for special occasions only.
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