Although cholesterol has received a lot of negative attention it is an essential fat for life. It is a component of cell membranes, is needed for proper nerve and brain function and is the building block of adrenal and sex hormones. Bile, produced in the liver contains cholesterol which helps in the digestion of fat. In fact very low cholesterol levels (below 3 mmol/l) are linked to dementia and suicide!

However, high blood cholesterol levels can increase the risk of heart disease and stroke. Cholesterol is transported in the blood in molecules called  lipoproteins: HDL (high density lipoproteins) are the good guys that return fats to the liver for processing whilst LDL’s (low density) and VLDL (very low density lipoproteins) are responsible for transporting fats to the cells and depositing fat in the arteries.

Research also points to the importance of antioxidants in preventing the oxidation of LDL cholesterol making it more unstable and liable to damage blood vessels. Boosting fresh fruit and vegetables in your diet is critical to managing cholesterol levels.

All this sounds very technical but the most important point is to know your cholesterol levels and follow a heart healthy diet and lifestyle. Stress, overweight, diabetes, oral contraceptives and low thyroid function are all factors that can raise cholesterol levels. The majority of blood cholesterol in the body is actually manufactured by the liver from saturated fats and cholesterol in your diet. Some people have a genetic tendency to keep producing high levels of cholesterol even when there is enough, due to a defect in LDL receptors.

Understanding which foods can influence your cholesterol levels can be confusing. Food manufacturers have jumped on the bandwagon of the obsession for lowering cholesterol by labeling foods as “no cholesterol” (like avocados) when they never contained any cholesterol in the first place. Only animal products contain cholesterol but it also the saturated fat in foods (palm oil and coconut oil are high in saturated fat) that are responsible for raising blood cholesterol levels. 

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Here’s 5 ways to help reduce your blood cholesterol level:

1. Eat less saturated fat from animal products including meat and meat products, dairy products and fried and processed foods, cakes and biscuits.

2. Increase soluble fibre from oats, legumes (beans, peas, soy), rice, barley, fruits and vegetables. Soluble fibre alters bowel bacteria which in turn influences cholesterol metabolism and also binds bile salts.

3. Increase exercise and reduce body fat percentage and waist to hip ratio (an indicator of abdominal obesity).

4. Increase Omega 3 and 6 essential fatty acids from fish, flaxseed, evening primrose oil, walnuts, almonds, pumpkin and sunflower seeds

5. Use soy protein if there is no indication of intolerance. Soy protein in the form of a cup of soy milk from the whole soy bean or ½ cup of tofu can lower LDL levels.  

Most importantly read food labels for sources of saturated fat, lard, hydrogenated vegetable oils and trans fatty acids which can increase cholesterol levels. 

Supplements

There are many nutritional supplements that can be helpful in lowering cholesterol. See your health professional for advice in using niacin, vitamin C and other antioxidants that can protect against oxidized LDL’s, lecithin, garlic and fish oils.

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