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Cholesterol
What is Cholesterol?
Cholesterol is a fatty wax like substance that is produced for the body by the liver. The liver makes 70% to 80% of the cholesterol that is needed the rest is made up from the food we eat. Cholesterol is essential to the body as it helps to make important hormones and aids in the formation of outer membranes of some of the cells in the body. High cholesterol on its own isn’t necessarily a problem (unless it is very high). Too much cholesterol circulating in the blood is when the problem of high cholesterol can occur. Cholesterol can get stuck and harden in the blood vessel walls cause narrowing of the vessels which can increasing the risk of heart disease. Blood tests are taken to reveal your total cholesterol levels.
Main Cholesterol Types
- (LDL) Low Density Lipoproteins (Bad Cholesterol)
LDLs carry cholesterol around the body. This needs to be kept at low levels
- (HDL) High Density Lipoproteins (Good Cholesterol)
- HDL cholesterol removes deposits of LDL cholesterol from the artery walls and returns it back to the liver. The liver then breaks down the bad cholesterol and eliminates it from the body.
- Triglycerides (Fats transported in the blood are called triglycerides). The liver makes more triglyceride when protein or carbohydrates are eaten in excess. Triglycerides are delivered to muscle cells for fuel or are stored in fat cells.
When is Cholesterol a Problem?
Doctors will also take in to account other risk factors such as if you are a smoker, overweight, taking contraception or if you are diabetic. There are a number of contributing factors for raised Cholesterol such as; A diet high in saturated fat, an under active thyroid gland, excessive use of alcohol chronic renal failure and also if cholesterol is hereditary. If the risk is considered very high, then medication may be prescribed as well as exercise, a low fat diet high in vegetables, fruits and wholegrain foods.
Acceptable Blood Cholesterol Levels
• Total Cholesterol - below 4.0 mmol/L
• LDL - below 2.5 mmol/L
• HDL - above 1.0 mmol/L
• Total/HDL ratio – below 4.5 mmol/L
• Triglyceride's - below 1.7 mmol/L
Foods To Avoid
• Fried foods
• Whole milk products
• Processed meats
• Potato chips
• Egg yolks
• Pastries
• Processed foods
• Salt
• Coconut oil, Palm Oil, Butter and Lard
Cooking Tips:
- Steam, microwave, poach, grill or bake food instead of fried or roasting meals.
- Use non-stick sprays instead of oils or dripping.
- Use plant sterol-fortified margarine spreads.
- Eat Fish or chicken. If you can’t live without red meat choose lean cuts.
- Trim fat and remove skin from meat.
- Use low-fat dressings, lemon juice or vinegar.
- Uses herbs and spices instead of salt where possible
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