Download Reducing Your Cholesterol Levels

Reducing Your Cholesterol Levels What is Cholesterol?
Cholesterol is a soft, fatty substance found in every cell in our body. We need some cholesterol in
the body, however, too much can increase the risk of heart disease.
Where does it come from?
Our body gets cholesterol in two ways:
1.
We make it ourselves in the liver.
2.
We get it from the food we eat.
What level am I aiming for?
My target is:
Total cholesterol
LDL cholesterol
HDL cholesterol
-
5.0mmol/l or lower
3.0mmol/l or lower
1.0mmol/l or more for men, 1.2mmol/l or more for women
If you have diabetes, your cholesterol levels should be measured at your annual review. As people
with diabetes have an increased risk of heart disease, it is recommended that their total cholesterol
should be 4.0mmol/l or less, LDL 2.0mmol/l or less and HDL 1.0mmol/l or less for men and
1.3mmol/l or less for women.
What are these different types of cholesterol?
Total cholesterol - this is the measure of your LDL cholesterol, HDL cholesterol and other lipid
(fat) components.
Low density lipoprotein (LDL). This type carries cholesterol to the tissues to be used. Therefore
it increases the risk of fats becoming deposited on the insides of blood vessels. It is sometimes
referred to as “bad” cholesterol.
High Density Lipoprotein (HDL). This type carries cholesterol from the tissues to the liver to be
removed. Therefore it is protective against fats being deposited in the arteries. It is sometimes
referred to as “good” cholesterol.
How can food affect my cholesterol levels?
Following a healthy, balanced diet and losing weight, if you need to, will help you to reduce your
cholesterol levels.
As well as this, consider eating oily fish regularly and looking at the types of fats and oils you use.
Page 1 of 3 Oily fish
The type of oil (omega 3) found primarily in oily fish can help to lower cholesterol levels. A regular
consumption of oily fish can help the heart beat more regularly, reduce the risk of the blood clotting
and reduce inflammation in the arteries.
Oily fish include:
Mackerel
Herring
Pilchards
Salmon (fresh & tinned)
Kippers
Trout
Sardines
Fresh tuna*
*but not tinned tuna, the canning process removes the omega 3 oils from tuna.
The recommendations for oily fish intake are:
1-2 portions of fish a week, one of which should be oily
If you have had a heart attack, aim for 2-3 portions of oily fish per day.
One portion of fish = 140-150g (4-5oz).
If you do not like oily fish or are vegetarian, then it is possible to buy omega 3 supplements.
Omega 3 supplements are available from supermarkets and chemists. Look at the label to check
the quantities and try to achieve an intake of about 1g (1000mg) omega 3 per day.
How does dietary fat affect cholesterol levels?
There are three main types of fat found in our food. They each have a different effect on blood
cholesterol levels.
It is important to cut down on saturated fats and replace them with monounsaturated fats/oils and
some polyunsaturated fats/oils.
Types of fat
Main sources
Saturated fat
Butter, lard, palm oil, coconut oil, hydrogenated vegetable oil, ÇTotal cholesterol
blended vegetable oils and margarines, meat and dairy
ÇLDL cholesterol
products, cakes, pastries, biscuits
ÇHDL cholesterol
Polyunsaturated fat Sunflower oils and spreads, corn, grapeseed, walnut, soya,
safflower oils and spreads, oily fish
Mono-unsaturated
fat
Olive oil and spreads
Pure vegetable oil
Rapeseed
Peanut (ground nut) oil
Effect on blood fat
ÈTotal cholesterol
ÈLDL cholesterol
ÈHDL cholesterol
ÈTotal cholesterol
ÈLDL cholesterol
No affect on HDL
cholesterol
Page 2 of 3 Remember all fats/oils are equally high in calories (unless reduced fat spread). Therefore do not
increase your calorie intake by eating more monounsaturated/polyunsaturated fat. The aim is to
cut down on the total amount of fat you eat.
What about triglycerides?
When you had your cholesterol checked, you may have also had another fat tested called
triglycerides. Similarly to cholesterol, high levels of triglycerides are linked with an increased risk of
heart disease. It is recommended to aim for less than 1.7mmol/l which is the same for people with
diabetes. Eating a healthy balanced diet, cutting back on sugary foods, avoiding high intakes of
alcohol, consuming oily fish and regular exercise can all help to lower triglyceride levels.
Reducing Your Cholesterol Levels – 11.11
Produced by Western Sussex Hospitals NHS Trust Dietitians
Chichester Dietitians, The Lodge, St Richard’s Hospital, Spitalfield Lane, Chichester, West Sussex PO19 6SE
Tel:
01243 831498
Fax:
01243 831497
E-Mail:
[email protected]
Disclaimer: The information given in this diet sheet is accurate at the time of going to press. The mentioning of a particular support group, website or product does
not constitute an endorsement by the Western Sussex Hospitals NHS Trust. The Trust is keen to know if this document/leaflet gives you the information you need
in a way that is easy to understand. Please tell us if you think we can improve it, by calling the numbers above or e-mailing.
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