Taking Control of Cholesterol

Fats in the blood have to be carried around by lipoproteins irrespective of whether they have originated from the diet or been made by the body; hence the names - Low Density Lipoprotein (LDL) often known as the bad kind of cholesterol and High Density Lipoprotein (HDL) known as good cholesterol.  LDL transports cholesterol to the tissues and HDL removes the excess.

Factors that influence the circulating levels of LDL & HDL can be many – genetics, hormone levels, our age, exercise & diet.  The amount of cholesterol in our diet doesn't have a huge influence upon circulating blood levels, what is more important is the amount and type of fat we consume.  The fats in our diet can be broken down into the following categories:-

Unsaturated fats – i.e. monounsaturates & polyunsaturates

Saturated fats

Most saturated fats are derived from animal & dairy products; red meat and meat products such as sausages are a major source of saturated fat along with products such as full-cream milk, cheese, butter, cream & ice-cream; also be aware of the amount of saturated fat contained in processed foods such as sauces, spreads etc.   Saturated fat is believed to increase the risk of cardiovascular disease by raising the levels of LDL cholesterol; however, a diet high in monounsaturated fats, found in avocados, nuts & olive oil is thought to reduce LDL without affecting HDL.

Beneficial polyunsaturated fatty acids (PUFA’s), i.e. omega-3, are termed as essential fatty acids because they cannot be made by the body and these are found predominantly in oily fish; plant sources include linseeds (flax) and walnuts, they are important for heart health and have anti-inflammatory effects.

Soluble fibre found in oats, fruit & vegetables reduces down total & LDL cholesterol; a quote from the Joint Health Claims Initiative says that “the inclusion of oats as part of a diet low in saturated fat and a healthy lifestyle can help reduce blood cholesterol”.   Fruits & vegetables also contain vitamins & antioxidants which help prevent bad cholesterol from being oxidised and absorbed into the lining of our arteries.

Moderate consumption of alcohol (as included in the Mediterranean diet) can be protective against cardiovascular disease through an increase in HDL and a beneficial effect upon blood pressure, however the word “moderate” is important, alcohol in excess is actually a risk factor for cardiovascular disease.

Plant sterols included in products such as Benecol decrease the absorption of cholesterol, therefore reducing down circulating blood levels; the unabsorbed cholesterol is eliminated in the faeces along with the excess of the plant sterol.  The optimal intake is 2–2.5g/day.  You can take plant sterols in supplement form if you think you are at high risk of cardiovascular disease, but because you only need to consume such a little, you can simply begin by including some of the Benecol products in your daily diet.     

Scientific evidence suggests that the inclusion of some soya in the diet can help reduce blood cholesterol levels.

Consumption of 50-100 g of nuts five or more times per week as part of a healthy heart diet may significantly decrease total & LDL levels.  However, the energy content (kcals) needs to be taken into account when weight management has to be taken into consideration.

A combination of plant sterols, soya foods, nuts (in moderation), wholegrains, foods containing soluble fibre, i.e. fruit, vegetables & oats  has been shown to have very beneficial effects upon lowering LDL cholesterol.

Physical activity also has very beneficial effects upon cholesterol levels; aerobic activity has been shown to result in an increase in HDL. 

 

Look after your heart x