CHOLESTEROL

Cholesterol is a word which we are familiar; mostly through its link to cardiovascular disease (disease of the heart and blood vessels known as CVD), and through advertising campaigns promoting cholesterol-lowering products.   It appears to be a straight-forward subject; avoid cholesterol for a healthy heart.   However, acquiring a deeper understanding of cholesterol will contribute to an improvement in health, and decrease chances of developing problems such as CVD.

Cholesterol surprisingly, is vital to good health; a major component of cell membranes, essential to the functioning of certain hormones, and important in digestive processes.   There are two types; dietary cholesterol found in food, and blood cholesterol found in blood- no surprises there.   It is found in significant amounts in several foods such as eggs, beef products, shellfish, butter, cream, liver and kidneys.   However, only around a quarter of the cholesterol found in our blood comes from our diet; the rest is produced naturally by the liver and intestine.   

The amount of cholesterol in our diet does not reflect the amount of cholesterol in our blood.   High blood cholesterol levels are more closely associated with a high intake of bad fats, rather than a high intake of dietary cholesterol.   This means that you do not have to completely avoid healthy foods such as lean beef, eggs and shellfish because they are high in cholesterol; they are valid parts of a healthy diet.   It is important to avoid the deep-fried chips, the fatty sausages, or dubious sauces that go with them, which contain the damaging fats (more on this to follow).     Blood cholesterol levels are also raised by smoking, consuming unhealthy amounts of alcohol, being overweight, and being under exercised.

Cholesterol is transported in the blood attached to substances called lipoproteins, which are divided into two groups; low-density lipoproteins (LDL) and high-density lipoproteins (HDL).   It is the LDLs (known as bad cholesterol) which are associated with health problems.   Levels of blood cholesterol are not necessarily meaningful on their own, but become meaningful as a ratio of LDL(bad cholesterol) to HDL (good cholesterol).   It is desirable for health to have a higher amount of HDL than LDL.   It is therefore beneficial to increase levels of HDL and decrease levels of LDL.   In simplistic terms, there are three ways in which we can do this;

·        Diet; Mono and poly unsaturated fats (vegetable oils liquid at room temperature) lower LDL and raise HDL, saturated fats (mostly animal fats) both raise LDL and HDL, however trans fats (hydrogenated fats) raise LDL and may lower HDL.   It is important to avoid hydrogenated fats, eat moderate amounts of saturated fats, and include olive oil, sunflower oil, and natural oils found in avocado, nuts and seeds in your diet.   A second important dietary influence is fibre; it is thought that a high fibre diet may reduce levels of bad cholesterol.   A great way to include fibre in the diet is to breakfast on cereals such as bran flakes or oats (put the chocopops back), also eat your fruits and vegetables with the skin on to increase fibre intake.   Eat plenty of beans and pulses such as lentils and peas.   

·        Alcohol/smoking; alcohol in amounts above the suggested limit of 2-3 units per day for women, and 3-4 for men (preferably with 2-3 alcohol-free days per week) increases levels of bad cholesterol, as does all smoking.

·        Exercise:  all exercise will help lower bad cholesterol, and raise good cholesterol levels.   Exercise will also keep the heart and blood vessels in good working order, and lower blood pressure, which will decrease the risk of developing CVD.   Exercise will help control weight; maintaining a healthy weight will contribute to a healthy blood cholesterol profile.

There are many products available now which claim to lower bad cholesterol levels, such as yoghurts and margarines.   These may be effective in helping reduce LDL levels, but should be used along side the above points; consuming a special drinking yoghurt every day does not mean you can stuff sausage butties with no consequence to your health!

High blood cholesterol presents no symptoms until the damage is done.   Anyone over the age of 35 should have their cholesterol checked by a doctor if they are at risk of heart disease for one of the following reasons (risk factors); family history of heart disease, high blood pressure, diabetes, obesity, or if they smoke.    An unhealthy profile increases the chance of erectile dysfunction, disorders of the veins and arteries, stroke, and potentially fatal heart disease.    If you are concerned, it is best to obtain a blood cholesterol profile from your GP as home testing kits may not be reliable or accurate.   People at high risk of cardiovascular disease may be prescribed drugs to alter their blood cholesterol profile, but should also change their lifestyle where possible.   

To ensure that you live a happy, long and independent life, do what you can to lower those LDL levels and raise the HDL; exercise every day, snack on fruit and nuts, eat a healthy diet avoiding all hydrogenated fats, drink moderately and don't smoke.           

Article by Vikki Scovell BA(hons) PG DIP  for informational purposes only – not as a substitute for advice you may receive from your GP