Facts about Cholesterol

Cholesterol is a type of fat, found both in the body and in certain foods. It is a vital substance, found in the blood and in every cell of the body. Too much cholesterol in the blood can increase your risk of heart disease and stroke by building up plaque on artery walls. Eventually, the plaque can narrow the arteries (atherosclerosis), reducing blood flow.

It is very important to ensure that you have the right balance of cholesterol in the blood. There is only one way to find out if your cholesterol is too high, and that is to be tested. It is important to test your cholesterol level regularly.

Finding out if you are at risk for heart disease and stroke will give you the opportunity to make important diet and lifestyle changes – changes that can significantly reduce your risks. And the sooner you find out, and begin making changes, the better. Your reward will not only include lower cholesterol, but better health, and increased energy, vitality and longevity.

There are two main types of cholesterol:

1. Low-density lipoproteins (LDL) deliver cholesterol to the body. This type is often called “bad” cholesterol because too much LDL cholesterol can build up on artery walls.

2. High-density lipoproteins (HDL) remove cholesterol from the body. HDL cholesterol is called “good” cholesterol because it helps carry LDL cholesterol away from artery walls.

Cholesterol levels are closely linked to intake of dietary fat. The foods that raise your LDL blood cholesterol the most are saturated fat and trans fat. These fats are found in foods such as fatty meats, shrimp, egg yolks, full-fat milk products, butter, lard, coconut, palm and palm kernel oil, fast foods, snack foods, many prepared foods and those made with hydrogenated vegetable oil. These fats not only raise LDL cholesterol but also lower HDL cholesterol.

On the other side, there are a number of foods that lower LDL cholesterol, such as soluble fibre (found in foods such as oatmeal, kidney beans, brussels sprouts, apples, pears, psyllium, barley and prunes); polyunsaturated fatty acids (found in foods such as walnuts and almonds); omega-3 fatty acids (found in fish – especially mackerel, lake trout, herring, sardines, albacore tuna and salmon – flaxseed, canola and soybean oil); and plant sterols.

Cholesterol can also be lowered by following a healthy lifestyle. For example:

1. eat a variety of fruits and vegetables, about five or more servings per day
2. eat a variety of whole grain products each day, such as bread, pasta and cereal
3. choose fat-free and low-fat milk and dairy products
4. choose lean meats and poultry without skin
5. enjoy fatty fish, about two servings per week
6. include beans, peas, nuts and seeds in your diet
7. snack wisely: choose dried fruit, carrot sticks, whole grain crackers and fruit
8. use lower-fat cooking methods, such as baking, broiling or steaming
9. practice portion control
10. limit excess alcohol intake and quit smoking
11. Watch your weight
12. get adequate exercise
13. reduce stress