Fat & Cholesterol


Fat & Cholesterol Cholesterol is a fatty substance made by your body and is also found in some foods It is used to build body cells and to make bile acids and sex hormones Normally your body can adjust the amount of cholesterol it makes according to how much you eat However, in some people high blood cholesterol can occur A high cholesterol level puts you at greater risk of high blood pressure, heart disease, a stroke and other diseases Type of fats Fat is eaten in three main forms: Saturated fats – usually from animal products, such as dairy products, meats, eggs, poultry, butter and also some oils Polyunsaturated fats – eg. in margarine, some nuts, and fish oils Monounsaturated fats – usually from plants, including some nuts and avocado Saturated fats tend to increase your blood cholesterol level. Some unsaturated fats lower the cholesterol level if they are used to replace saturated fats Cholesterol & Triglycerides Fat from the food is broken down into cholesterol and triglycerides Carried in the blood as different types of lipoproteins (a mixture of fats and proteins) LDL (low density lipoproteins) – take cholesterol to where it is needed in the body. LDLs that are not used by the body can build up fatty deposits in blood vessels, leading to heart disease. It is also known as ‘bad cholesterol’ HDL (high density lipoproteins) – take cholesterol to your liver where it is broken down so the body can get rid of it. It is also known as ‘good cholesterol’ Triglycerides – the main way fat is carried in the blood. A high triglyceride level increases the risk of heart disease Healthy cholesterol levels Total cholesterol – less than 5.2mmol/L LDL – less than 2.6mmol/L HDL – more than 1.0mmol/L Triglycerides – less than 1.7mmol/L Causes Family history of high cholesterol level Overweight On a diet high in saturated fats and cholesterol Physically inactive Consuming a moderate to excessive amount of alcohol		Self care The simplest way to reduce cholesterol is to eat less fat and eat the right type of fat. Eating less fat also helps to maintain or reduce weight Healthy eating Replace saturated fats with poly- and monounsaturated vegetable oils eg. olive or canola oil Choose lean meat and chicken without the skin Eat fish at least twice a week – the oils on fish can help to reduce cholestrol Use low-fat dairy products Limit eggs to two per week Eat at least two or three servings of fruit and three or four servings of vegetables per day Cooking Bake, grill, steam or boil instead of frying food Baste foods with tomato juice or stock Use oil-free dressings Being active Exercise increases HDLs and so helps to reduce blood cholesterol Thirty minutes of exercise daily helps maintain weight and health Medicines Lipid-lowering medicine – block the synthesis of cholesterol, increasing the removal of LDL from the bloodstream. Supplements Omega-3 Fish Oil (eg. Total Health Concept Pristin, Seven Seas Pulse Triomega Fish Oil, Biolife Fish Oil, Blackmores Fish Oil) – inhibits triglyceride synthesis in the liver and so helps to lower fats (triglycerides) in the blood Red Yeast Rice (eg. Lipascor, Hypocol) – have shown to be effective in lowering LDL cholesterol Sugar cane wax alcohols – a natural substance derived from the waxy coating of the stems and leaves of sugar cane. It has been shown in numerous clinical trials to lower LDL cholesterol and increase HDL cholesterol. It also inhibits platelet aggregation, “thinning” the blood Antioxidant (eg. vitamin C and E) – help to protect the body from the effects of oxidation of LDL cholesterol Coenzyme Q10 (eg. Blackmores CoQ10, Biolife CoQ10, Staywell CoQ10)– inhibits oxidation of LDL cholesterol * Always ask a pharmacist when choosing a supplement for your condition.