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Nutrition Fact Sheet
CHOLESTEROL AND HEART HEALTH
This information is brought to you by many of the Australian nutrition
professionals who regularly contribute to the Nutritionists Network
(‘Nut-Net'), a nutrition email discussion group.
Date of last Revision: 2007
What is cholesterol?
Cholesterol is a fat-like substance that is required for all animal life. It is an integral
component of every cell in the human body, and is required for a number of vital
functions. Although a certain amount of cholesterol is needed in the body, as with
many things in life, exceeding the ‘right amount’ is potentially harmful. A high level of
one form of cholesterol (known as LDL) in the blood is strongly associated with
increased risk of heart disease. On the other hand, a high blood level of the other
major form of cholesterol (HDL) confers some protection against heart disease.
What sorts of foods increase cholesterol levels?
The main dietary factor that increases blood LDL is 'saturated' fat. This is the fat
found in foods such as full-fat dairy products, fatty meats, biscuits, pies, pastries and
fried takeaways. LDL cholesterol can be reduced by restricting intake of these foods.
This can be achieved by replacing full-fat dairy foods with low- or reduced-fat
alternatives, replacing fatty meats with lean meats and replacing butter with unsalted
margarine. If you fry foods, do so only occasionally and use unsaturated cooking oils
such as canola, olive, peanut, cottonseed, sunflower, safflower and so on instead of
hard fats. Remember that some oils of plant origin (especially palm oil and coconut
oil) contain saturated fats and are not heart friendly.
Does physical activity affect cholesterol levels?
Overweight and physical inactivity are two factors that contribute to elevated LDL
levels. Maintaining (or regaining) optimal body weight and engaging in moderate to
vigorous physical activity will have beneficial effects on blood cholesterol as exercise
increases levels of helpful HDL and reduces levels of harmful LDL.
What about alcohol?
If you drink alcohol, a low or moderate intake of alcoholic beverages (particularly
wine) apparently reduces the risk of heart disease – this effect is at least party
attributed to an increase in HDL cholesterol associated with alcohol intake. Please
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Published 2007
note that this is not a reason or recommendation to take up drinking alcohol, but
rather constitutes advice for those who already drink to do so only in moderation.
What foods can I eat to lower my risk of getting heart
disease?
Eating plenty of foods of plant origin, such as vegetables (including legumes) and
fruit is thought to protect LDL from 'oxidation' (a chemical reaction that is believed to
make LDL more likely to promote heart disease). It has been shown that eating one
or two fish meals per week also reduces the risk of heart disease, although this
beneficial effect is probably through mechanisms other than the lowering of blood
cholesterol. Moreover, consumption of nuts (i.e. about 30 g – one handful –five days
per week) is associated with substantial reduction in heart disease risk.
I’ve heard that eating eggs can increase cholesterol levels
– is this true?
Although eggs contain a significant amount of cholesterol, contrary to previous
beliefs it is now widely accepted by most nutritionists that eating four or five eggs per
week is unlikely to be harmful to heart health for the majority of people who do not
have high blood LDL (as determined by a doctor).
Disclaimer: This material is provided on the basis that it constitutes advice of
a general nature only. It is not intended to replace the advice of a physician or a
dietitian.
www.nutritionaustralia.org
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Published 2007