Cholesterol
Understanding your cholesterol levels can be confusing. What is cholesterol? Can it ever be good for you? Which foods are high in cholesterol? How high or low should your cholesterol be? And is there anything you can do about it? We’ve put together a straightforward guide to cholesterol, both good and bad.
What is cholesterol?
Cholesterol is a white waxy substance that’s found naturally in the body and it’s key to keeping every cell wall working well. The body uses cholesterol to make vital chemicals such as vitamin D and some hormones.
Most cholesterol is made in the liver and a small amount comes from the diet. Too much saturated fat and trans fat (bad fat) can increase blood cholesterol, and replacing saturated fat and trans fat with unsaturated fat (good fats) can help keep cholesterol levels low.
Cholesterol may only become a problem when the level in your blood is too high much - if you have more cholesterol than your body needs the result can be the build up of fatty deposits in your arteries, which may affect your heart health.
Good and Bad Cholesterol
“Good cholesterol”, High-density lipoprotein (HDL), takes cholesterol away from your arteries to the liver to be eliminated. This means that a high level of good (HDL) cholesterol is thought to be heart healthy.
“Bad cholesterol”, Low-density lipoprotein (LDL) takes cholesterol from your liver to the body tissues. If there’s a high level of bad (LDL) cholesterol in the blood it can build up in the walls of your blood vessels, causing them to narrow and increasing your risk of Coronary Heart Disease.
To help keep your heart healthy it’s important that your bad (LDL) cholesterol remains low and your good (HDL) cholesterol stays high.
How is cholesterol measured?
Cholesterol is measured in units called millimoles per litre of blood, usually shortened to mmol/litre or mmol/l.
What level should your cholesterol be?
According to the Heart and Stroke Foundation of Canada, when deciding your target cholesterol ranges, your doctor will take into account your cardiovascular risk factors such as age, sex, blood pressure, and whether you have diabetes or smoke. Generally, good target levels are:
-
A total cholesterol less than 5.2 mmol/L (200 mg/dL)
-
An LDL-cholesterol less than 3.5 mmol/L (about 130 mg/dL)
-
An HDL-cholesterol higher than 1.0 mmol/L for men and 1.2 mmol/L for women (about 40 mg/dL)
-
A total cholesterol/HDL-cholesterol ration less than 5.0
If any of your cholesterol levels are outisde the “right” target level for you, your doctor will discuss lifestyle changes and may prescribe medication to keep your levels in balance.
What causes raised cholesterol levels?
There are a number of factors that can contribute to a raised cholesterol level, however a common cause is eating too much fat and, in particular, too much saturated fat and trans fat. High intake of saturated fat and trans fat, may raise bad (LDL) cholesterol levels.
Other factors, such as a family history of raised cholesterol, getting older, not getting enough exercise, being overweight, an under active thyroid gland, diabetes or kidney problems can all have negative effects on your blood cholesterol levels.
What lifestyle changes can you make to lower your cholesterol?
Coronary Heart Disease risk can be reduced through simple lifestyle changes like:
-
Eating a healthy and balanced diet,
-
Being more physically active
-
Aiming to be a healthy weight and shape
-
Giving up smoking
-
Reducing stress and relaxing more.
What should you do if you’re worried about your cholesterol?
If you have any concerns about your cholesterol or any aspect of your heart health you should consult your doctor, nurse, dietitian or pharmacist.
Did you know?
Cholesterol are saturated fat and trans fat that can be found in foods like fattier cuts of meat, whole-fat dairy products, and many snack foods and ready-prepared meals.
Please consult a doctor regarding specific ways on lowering your cholesterol.