Cholesterol is a type of fat formed by the liver in the body and this is actually good for the body but only to a certain extent. This may sound strange but only a small amount of cholesterol comes directly from your diet - the majority is produced by your liver. However, if your diet is high in saturated fats this can cause your liver to produce more cholesterol. The amount that diet influences cholesterol levels varies from person to person. Too much cholesterol in the body may actually lead to other health risks like heat attack and hypertension. There are several factors that may lead to high blood cholesterol and it does not depend on the amount of cholesterol we ingest so next time you go shopping, it doesn’t really matter how much cholesterol is in the food product because cholesterol is manufactured in our body anyway. When cholesterol levels go above the norm, they form plaque and narrow the blood vessels. This gives the heart a hard time pumping the blood throughout the body. So what really matters is the amount of saturated fats we take. Cholesterol is transported around the body in the blood attached to protein. This combination of fat and protein is called a lipoprotein. Lipoproteins can be high density (HDL), low density (LDL) or very low density (VLDL), depending on how much protein there is in relation to fat. Most of the body’s cholesterol is transported as LDL. This is made up of mostly fat and a small amount of protein. Too much LDL in the blood can cause cholesterol deposits to build up in the arteries, making it harder for the blood to flow through these blood vessels. High levels of LDL in the blood are associated with an increased risk of cardio vascular disease (CVD). So LDL is sometimes referred to as ‘bad cholesterol’. A small amount of cholesterol is transported as HDL, which is mostly made up of protein and a small amount of fat. HDL actually helps prevent cholesterol deposits building up in the arteries. Having low levels of HDL (compared with LDL) in the blood is associated with an increased risk of CVD. So HDL is sometimes referred to as ‘good cholesterol’. Women tend to have higher levels of HDL cholesterol than men. If the total cholesterol (TC) level is too high, this is one risk factor for health problems. However, it’s important to consider the relative amounts of HDL and LDL. This is often referred to as the TC:HDL ratio. A high level of HDL and a low level of LDL (so a low TC:HDL ratio) is desirable. Healthy eating can reduce cholesterol. Your diet should be low in saturated fats. Biscuits, cakes, pastries, red meat, hard cheese, butter and foods containing coconut or palm oil all tend to be high in saturated fats, so cut down on these foods. Large amounts of cholesterol are found in a few foods, including eggs, offal such as liver and kidneys, and prawns. However, if you’re already eating a balanced diet, you don’t need to cut down on these foods unless your dietitian advises you to. It’s also important to eat plenty of fibre which is thought to lower cholesterol. It’s found in fruits and vegetables, beans and oats. Aim to eat more fruit and vegetables each day instead of ‘cholesterol-free’ food. Have a cholesterol-free day! Contact: aleckooh@yahoo.com
