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One of the biggest predictors of coronary artery disease and heart disease are high levels of cholesterol. Authorities suggest the levels of cholesterol should be no greater than 5.5mmols per litre. However, over half of the adult population in Australia have cholesterol levels in the blood higher than 5 mmols per litre. Hence, high cholesterol levels can be considered a major health issue in Australia and the Western World.
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Cholesterol is a fat component of all cells in animals and is essential for some of the metabolic processes of the body. These processes include bile and hormone (eg testosterone, oestrogen) production and it is also necessary to assist the body use vitamin D. Cholesterol is produced in the liver (and also most cells of the body) and is transported around the blood by lipoproteins.
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There are two types of cholesterol:
Low density lipoprotein (LDL) cholesterol – normally referred to as the ‘bad’ cholesterol. LDL cholesterol enters the bloodstream and is responsible for clogging arteries.
High-density lipoprotein (HDL) cholesterol – referred to as ‘good’ cholesterol. It assists in removing LDL cholesterol from the bloodstream.
Most of the cholesterol in the body is processed in the liver. When we consume animal fats, the liver deposits excess cholesterol in the bloodstream. Fatty deposits can then build up with too much circulating cholesterol in the bloodstream. These fatty deposits result in narrowing and eventual blocking of the arteries with the inevitable outcome of heart disease and stroke.
The body is quite capable of producing all the cholesterol it requires. Foods high in saturated fats generally contain high cholesterol levels and should be restricted for an optimal diet.
Test for Cholesterol
A lot of people do not know that they have a high cholesterol level until they have a heart attack or stroke as a high cholesterol level does not produce any symptoms.
The recommendation of National Heart Foundation is that all adults older than 45 have a regular blood cholesterol test every couple of years. Those younger than 45 years old who are considered to be a greater risk of heart disease (eg family history, high blood pressure levels, diabetes, etc) should also consider having a regular test.
The cholesterol test is performed by taking blood after the individual fasts for a period of 12 hours and the total levels of cholesterol are measured. These are the LDL, HDL and triglycerides. Normal levels are considered to be:
Total cholesterol: below 5.5 mmol/l
LDL: less than 3.5 mmol/l
HDL: more than 1.0 mmol/l
LDL to HDL ratio: less than 4
Triglycerides: less than 2.0 mmol/l.
How to avoid high blood cholesterol levels:
restrict consumption of foods high in saturated fats such as fatty meats, full fat dairy products, cakes, biscuits, junk and snack foods like chips/crisps
Increase consumption of fresh food and vegetables.
Choose lean meat and fish as a source of protein
Replace butter and dairy blends with polyunsaturated margarines.
Restrict alcohol consumption to no more than a couple of drinks per day. Avoid binge drinking and big alcohol sessions.
Smoking facilitates the ability of LDL cholesterol to get into the body’s cells and result in damage.
Frequent exercise is great as exercise can increase levels of HDL and reduces the level of LDL in the body.
However, whilst some individual consider that eliminating diary food altogether is a safe option, this is probably not true for most people. Dairy is an essential part of our normal diet and contain many necessary nutrients, in particular calcium. Switching to low fat options may be a suitable compromise although you should discuss this with your health care professional if you have any concerns.
Some research has indicated that eating legumes such as chickpeas that contain saponins may lower LDL cholesterol. Other foods that contain sulphur (such as garlic and onions) and plant sterols (sunflower seeds, cereals, legumes, etc) may also have a beneficial impact on cholesterol levels. Studies have shown that plant sterol enriched margarines may also reduce levels of LDL cholesterol.
Other research has suggested that drinking purple grape juice may have significant health benefits with respect to lowering cholesterol levels.
It is definitely worth taking the effort to reduce cholesterol level. Research indicates that reducing cholesterol by as little as 10 per cent lower the risk of heart attack by 20 per cent.
Any information, advice, recommendations, statements or otherwise contained herein, or in any other communication whether oral or in writing, is not intended to replace or to be a substitute for medical advice trained by a trained physician or healthcare practitioner.
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