Cholesterol
Cholesterol is a natural waxy substance in the blood. Your body needs cholesterol to work properly. If levels of cholesterol in the body are too high it can cause a gradual buildup on the walls of the blood vessels in your body.
These cholesterol blockages in the arteries that supply the heart with blood can cause a heart attack or other heart problems. A high level of cholesterol in the blood is one of the major causes of heart disease. Your doctor can measure the amount of cholesterol in your blood. This test is called "total cholesterol". Your doctor can also arrange for a more detailed cholesterol test on two different types of cholesterol in your blood.
1. LDL Cholesterol (low density lipoprotein)
- Known as the "lousy or bad" cholesterol because it plays a key role in the buildup of plaque on artery walls.
- High levels of LDL cholesterol in your blood increases your risk of heart disease.
2. HDL Cholesterol (high density lipoprotein)
- Known as the "healthy or good" cholesterol because it carries cholesterol away from the blood vessels to the liver where it is broken down and removed from the body.
- High levels of HDL in your blood can help reduce your risk of heart disease.
What affects your cholesterol levels?
Your body makes 75% of the cholesterol circulating in your blood. Your body weight and the foods you eat also contribute to your blood cholesterol levels. Cholesterol in food is only found in products of animal origin. Some sources of foods high in cholesterol include organ meats (liver, kidney, heart), dairy products, egg yolks, and some shellfish (shrimp and squid).
Different types of fats you eat can also increase the cholesterol levels in your blood. Saturated fats and trans-fatty acids increase blood cholesterol levels, while unsaturated fats help to lower blood cholesterol levels.
Know your cholesterol levels (total cholesterol, HDL, LDL, and triglycerides) and discuss with your doctor where your levels should be.
Triglycerides
Triglycerides are a type of fat in the blood and are the most common form of fat in your body. If levels of triglycerides in the blood are too high they can affect your blood cholesterol levels.
What affects your triglyceride levels?
- Triglycerides are formed in the body from the fats in the food you eat.
- Excess alcohol intake, being overweight, foods high in sugar and diabetes that is not well controlled can contribute to increased blood triglyceride levels.
The bottom line
- "remember it's not so much the cholesterol content of food you eat that affects blood cholesterol levels, rather, the total amount of fat in your diet".
Dietary Fats
Fats can be divided into 3 types:
- Saturated fats
- Trans fatty acids
- Unsaturated fats
- Most foods contain a combination of 2 or more of these types of fat (example: saturated and monounsaturated fat).
- Remember to read food labels to see what types of fats are contained in the foods you choose.
Saturated Fats
- Increase your blood cholesterol.
- Usually are solid at room temperature.
- Sources – mainly found in foods of animal origin (the fat in beef, lamb, pork, chicken, whole dairy products and lard). However, saturated fats are also found in coconut and palm oil and some commercially packaged products.
- Limit foods high in saturated fats.
Trans Fatty Acids
- Increase your blood cholesterol.
- Formed during a chemical process called hydrogenation (liquid fat is hardened into solid fat).
- Sources – hard margarines, some tub margarines, vegetable shortenings, and commercially packaged products made with these fats.
- Look for "non-hydrogenated" on the labels of margarines
- Limit foods that contain trans and hydrogenated fat.
Unsaturated Fats
- Lower your blood cholesterol levels.
- Usually liquid at room temperature.
- 2 types – monounsaturated fats and polyunsaturated fats.
Polyunsaturated Fats
- Lower your blood cholesterol levels.
- Omega-3 sources – fish (examples: salmon, mackerel, trout, herring, and sardines), flaxseed, walnuts, and oils and non-hydrogenated margarines made from canola, linseed and soybean. Choose at least two servings of the above fish per week.
- Omega-6 sources – safflower, sunflower, soybean and corn oils, walnuts, almonds, pecans, sunflower seeds and sesame seeds and some non-hydrogenated margarines.
- Choose polyunsaturated fats more often.
Monounsaturated Fats
- Lower your blood cholesterol levels.
- Sources – olive, canola and peanut oils, some non-hydrogenated margarines, almonds, pecans, and cashews.
- Choose monounsaturated fats more often.
Choose these fats
Choose unsaturated fats
These include polyunsaturated fats (omega-3 and omega-6) and monounsaturated fats.
These fats LOWER your blood cholesterol:
- walnuts, almonds, pecans
- sunflower seeds
- corn or canola oil
- peanut oil
- olive oil
- non-hydrogenated margarine
- fish (salmon, mackerel, trout, herring, sardines)
Limit saturated fats and trans fatty acids. These fats INCREASE your blood cholesterol.
- cheese
- coconut
- whole milk
- butter
- lamb, pork
- chips, cookies, and other products made with these fats
- margarines containing hydrogenated fat
- liver
- beef
- chicken, turkey
Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)
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