The Highs and Lows of Cholesterol Levels

Almost half of all Australians have high cholesterol levels, but why is this so statistic so significant? What exactly are the risks associated with having high blood cholesterol levels? Often we hear that having high cholesterol is unhealthy, but we aren't often told why this is the case.

Essentially, too much cholesterol circulating in our blood results in fatty deposits developing in our arteries. This causes the artery wall vessels to narrow and they can eventually become blocked which can lead to heart disease and stroke (1).

Cholesterol is a type of fat that is part of all animal cells. It is essential for many metabolic processes in the body and is found in certain foods; however there is no need to eat foods high in cholesterol (2). High cholesterol foods are often foods that are also high in saturated fats and these foods should be limited in a healthy diet. The foods that are likely to increase your cholesterol levels include fatty meats, full fat dairy products and most takeway foods, cakes and pastries.

Health authorities recommend that cholesterol levels should be no higher than 5.5mmol/L if you have no other risk factor present (1). The most important thing you can do to reduce your cholesterol levels is to maintain a healthy lifestyle, which includes:

• Maintain a healthy body weight
• Reduce your intake of saturated fat
• Eat low fat dairy products
• Remove visible fats from meat and skin from chicken before eating
• Choose margarines and cooking oils containing polyunsaturated and monounsaturated fats
• Eat fish 2-3 times per week
• Increase your intake of foods that are high in soluable fibre and antioxidants, such as fruit and vegetables
• Exercise for at least 30 minutes per day
• Avoid smoking

If you are doing the above and still have high cholesterol you may need to try medication to get your levels down. But even with medication, it is important to maintain a healthy diet, healthy weight and exercise regularly.

References:

1. 2009, 'National Heart Foundation of Australia - The Dietary Fats and Dietary Cholesterol for Cardiovascular Health Review, www.heartfoundation.org.au/SiteCollectionDocuments/Tick%20ShoppingList%20Retail%202009-06.pdf



2. Mann, J. Truswell, AS. 2002, 'Essentials of Human Nutrition', Second Edition, New York: Oxford University Press.