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
