Dietary Changes to Help Reduce Cholesterol

 

Understanding Cholesterol

Cholesterol is a type of fat found in your blood. The cardiovascular system is made up of your blood vessels (arteries and veins) and your heart. When cholesterol becomes too high it can stick to your artery wall and form a plaque which may build up and eventually block the artery causing a heart attack or stroke. This makes high cholesterol a major risk factor for cardiovascular disease and stroke.

What are the different types of cholesterol?

HDL (High Density Lipoprotein) or ‘good’ cholesterol.

It helps to transport excess cholesterol in your arteries to your liver where it is broken down and removed from the body.

LDL (Low Density Lipoprotein) or ‘bad’ cholesterol

It sticks to the wall of the arteries making them narrower reducing the blood flow to the heart and brain.

Triglycerides

These are another type of fat which increase cardiovascular risk if raised. They are typically high in people who are overweight, drink too much alcohol, eat a lot of foods high in sugar and are sedentary.

What are the recommended targets for cholesterol?

Know your Numbers

Total Cholesterol

  • Less than 5.0 mmol/L

  • LDL Cholesterol

  • Less than 3.0 mmol/L

HDL Cholesterol

  • Men     More than 1.0mmol/L

  • Women More than 1.2mmol/L

Triglycerides

  • Less than 1.7 mmol/L

However, if you have any other associated risk factors your Doctor may recommend lower targets for you than those in the table above. For example, if you have a history of heart disease or stroke or have diabetes you may need to aim for LDL <1.4mmol/L 

What causes High Cholesterol?

The following lifestyle behaviours can contribute to high cholesterol

·       Not following a Balanced Diet (high in saturated and trans fats, low in fiber and omega 3)

·       Physical inactivity

·       Smoking

·       Alcohol

Note: Familial Hypercholesterolemia (FH) is an inherited condition which means the affected person cannot remove excess cholesterol from the liver as effectively.

Who should have cholesterol checked?

Everyeone should have their cholesterol checked especially if you have a family history of high cholesterol or have any other risk factors such as high blood pressure, diabetes, excess weight or you smoke.

How can I reduce cholesterol through diet?

1)    Avoid Trans Fats

Trans fats are mainly found in processed foods such as cakes, biscuits, pastries and deep-fried foods. Check ingredients for partially hydrogenated fats or oils.

2)    Cut down on Saturated Fat

Saturated fats are found in foods like butter, hard margarine, lard, cream, cheese, fatty meat, cakes, biscuits and chocolate. Vegetable oils like coconut oil and palm oil are high in saturated fat.

Check food labels to see if it is high in saturated fat.

High saturated fat = >5g of saturated fat per 100g of the food

Low saturated = <1.5g of saturated fat per 100g of the food

3)   Eat Plenty of Fibre

Soluble fibre can also help to remove cholesterol from the body. Make sure to include oats, wholegrains, fruit, vegetables, legumes and nuts in your diet. Aim to make roughly half of your plate vegetables at lunch and dinner. See my vegetable soup or lentil dahl recipes as a way to boost vegetable intake.

4)    Monounsaturated Fat

Monounsaturated fats can help lower the amount of LDL (bad) cholesterol in your blood. These are found in olive and rapeseed oils, avocadoes, seeds and some nuts like cashews, almonds and peanuts. Note a portion size of oil is around 1 teaspoon per person and the portion size of nuts should be kept to a small handful

5)    Omega 3 Fats

Omega 3 fats have anti-inflammatory properties which can help with cardiovascular      health and help to reduce triglycerides which contribute to high cholesterol. There are three main types of omega-3s; DHA, EPA and ALA. DHA and EPA are found in oily fish such as salmon, sardines and mackerel. Aim to include oily fish 1-2 per week. ALA is found in flaxseed and walnuts.

6)    Cooking Methods

 Try to avoid frying food- choose to steam, oven bake, air fry etc. instead.

7)    Include Barley and Oats

Both are rich in a type of fibre called beta- glucan which can also lower cholesterol. Try adding barley to soups, stew and casseroles.

8)    Plant Sterols and Stanols

Taking 1.5-3g of plant sterols/stanols per day can help to reduce cholesterol by 7-10% in approx. 3 weeks. These can be found in fortified foods and drinks, almonds and sesame seeds.

9)    Exercise

Exercise can help to reduce bad cholesterol and increase good cholesterol. Exercising for even 30mins a day can reduce the risk of heart disease by 30%. This will increase as exercise levels increase.

Summary

·       Reduce saturated fats found in like butter, hard margarine, lard, cream, cheese, fatty meat, cakes, biscuits and chocolate

·       Avoid Trans Fats found in processed foods such as cakes, biscuits, pastries and deep-fried foods. Check ingredients for partially hydrogenated fats or oils

·       Increase fibre intake. Aim for half your plate to vegetables at lunch and dinner, swap to wholegrain carbohydrate and include more beans, peas and lentils, nuts and seeds

·       Include oily fish 1-2/week and include flax and chia seeds seed and walnuts to boost omega 3 intake

·       Aim to boil, steam, bake or air fry food where possible

·       Include regular exercise as part of your daily routine

Making these dietary and lifestyle changes can be a great starting point to improving your cholesterol. Please see your GP if you have any questions regarding your cholesterol. A visit with a Dietitian can be helpful to make the changes needed to improve your cholesterol.