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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. Page 3 of 3