Cholesterol: What Is It And How Can I Manage It?

Cholesterol
Cholesterol is a fatty substance that is required for your body to function on a daily basis. A certain amount of cholesterol is necessary for the formation of cell walls and the production of hormones.

WHAT ARE THE DIFFERENT TYPE OF CHOLESTEROL

LDL ('bad' cholesterol) and HDL ('good' cholesterol) are the two main types of cholesterol. HDL cholesterol is good for the body. However, if there is too much LDL cholesterol, it can be deposited along the walls of arteries, forming atheroma (fatty material) and narrowing or blocking blood vessels. Atheroma can gradually narrow the arteries that supply blood to the heart over time. This is known as atherosclerosis, and it can lead to angina symptoms or a heart attack or stroke. A high saturated fat diet is one cause of high LDL cholesterol.

WHAT SHOULD MY CHOLESTEROL LEVEL BE ?

Total cholesterol: Less than 5.0mmol/L
LDL cholesterol: Less than 3.0mmol/L
HDL cholesterol: More than 1mmol/L for men and more than 1.2mml/L for women
Triglycerides: Less than 1.7mmol/L
If you have a history of heart disease, stroke, or diabetes, or if you are at high risk due to a combination of risk factors, your LDL cholesterol target levels should be lower:

LDL cholesterol: 1.4-2.5mmol/L
Your cholesterol levels can be elevated for a variety of reasons. High cholesterol can be inherited or caused by an underactive thyroid, but in most cases, it is caused by eating too much saturated fat. One of the most effective ways to lower cholesterol is to eat a healthy diet that is low in saturated fat.
Fat In Foods

A small amount of fat is required in our diet, but fat is thought to be less healthy than other nutrients because it raises blood cholesterol, increases our risk of heart disease, and is high in calories, which can lead to weight gain. Some fats are better for you than others. Food contains three types of fat: saturated fat, monounsaturated fat, and polyunsaturated fat. A high-saturated-fat diet can raise our 'bad' LDL cholesterol. Replacing saturated fat with unsaturated fat is a critical dietary change for lowering cholesterol. Saturated fats should be avoided whenever possible because they can raise your blood cholesterol level.

THE DIFFERENT TYPE OF FAT

1. Saturated Fat
   Saturated fats are found mainly in animal products such as fatty meats, processed meats, full-fat dairy products, butter, coconut oil as well as cakes, biscuits, chocolate and many processed foods.
   Low-fat options have less saturated fat.

2. Monounsaturated Fat
   Monounsaturated fats should be used in moderation.
   Using this type of fat may help reduce cholesterol levels.
   It is found in oils, such as olive oil and rapeseed oil, olive oil based spreads as well as nuts and seeds.

3. Polyunsaturated Fat

Polyunsaturated fats should be used in moderation.
Using this type of fat may help reduce cholesterol levels.
It is found in vegetable oils such as sunflower oil, nuts and seeds, polyunsaturated spreads, oily fish such as salmon, sardines, mackerel, trout and herring.

TIPS TO HELP LOWER CHOLESTEROL LEVEL
If you are overweight, aim for 1-2 pounds weight loss per week.
Aim for 150 minutes of moderate-intensity exercise per week. This can be broken down into 30 minutes on 5 days per week, or bouts of 10 minutes accumulated over the day.
Choose wholegrain varieties of cereal, bread, rice and pasta.
Aim for 5 servings of fruit and vegetables per day.
Limit red meat to maximum three times per week. Red meat includes beef, lamb, pork, veal and venison and ham. 1 portion of red meat should be no bigger than the palm of your hand. Make sure the red meat is lean and well-trimmed of visible fat.
Replace red meat with chicken, turkey, fish, eggs or beans.
Choose fish twice per week, with at least one day being oily. Examples of oily fish include sardines, mackerel, trout, herring or salmon. These foods are high in omega 3 oils which are good for your heart.
Choose low-fat dairy products e.g. low-fat milk, low-fat yogurt, low-fat cheese. Remember low fat dairy has the same amount of calcium as full-fat dairy. Focus on getting your calcium from low-fat milk and yoghurts, as opposed to cheese.
Limit cheese to less than two matchstick box size of cheese (approx. 30g) per week.
Eat no more than 4-6 eggs per week.
Choose healthier cooking methods – bake, boil, poach or grill food rather than fry.
Choose heart healthy oils when cooking e.g. rapeseed oil and use sparingly.
Choose a low-fat polyunsaturated or monounsaturated spread and spread it thinly.
Limit foods and drinks high in fat, sugar or salt (crisps, biscuits, chocolate, soft drinks).
If you drink alcohol, drink in moderation by keeping within the recommended weekly limits, which are 17 units for men and 11 units for women. Excessive alcohol can increase a type of cholesterol called triglycerides. Alcohol intake should be spread out over the week, aiming for at least two alcohol-free days per week. One standard unit of alcohol is:

– One-half pint of beer, stout or lager
– A small glass of wine (100mls)
– One Irish pub measure of spirits

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