 More and more people in the UK are suffering from high cholesterol or abnormally high cholesterol in the blood. Reducing cholesterol is one of the government’s health priorities. What is cholesterol? Where does it come from? How do you reduce it? Here’s our guide.
What is cholesterol?
Cholesterol is a complex molecule carried around the body by various forms of lipoproteins. In the right quantities, cholesterol is vital to the body. It plays a beneficial role as it forms part of the outer membrane that surrounds every cell. It is used to insulate nerve fibres (and helps nerve signals travel through the body) and produces hormones such as cortisone, progesterone and testosterone which carry chemical signals around the body, aid digestion and transport fat. There are 2 types of cholesterol that make up the total amount of cholesterol in the blood. LDL - (low density lipoprotein) is the harmful type of cholesterol. If levels of it are too high or it is misused by the body's cells, it is deposited in the blood vessels and creates cardio-vascular risks.
HDL - (high density lipoprotein) is protective antiatherogene cholesterol, which acts against the deposit of cholesterol in the blood vessels.
Where do you find cholesterol?
- Contrary to popular belief, the main cause of high cholesterol is not the foods we eat (30%) but endogenous synthesis (70%), in other words the production or the misuse of cholesterol by the body itself.
- The food factors that influence its synthesis are not only the quantity of food ingested that contain it (eggs, dairy products, sea food, meat) but also the restriction, frequency of meals and the type of fat eaten. Fats have an essential role, not only their quantity but also their type. Generally, saturated fatty acids and trans fatty acids (that come from partial hydrogenation of vegetable fat substances present in pastries and fried food), increase overall cholesterol, especially LDL. Unsaturated fats (vegetable oils, oily fish and other oil-producing foods) lead to a decrease in cholesterol, especially LDL.
- Other food factors reduce cholesterol in the blood: fibre as well as all vegetable produce in general (fruit and vegetables, whole grains and cereals, seeds and nuts). Epidemiologic studies have shown that other factors influence cholesterol: firstly, exercise, weight loss, reduction in triglycerides and quitting smoking all increase HDL cholesterol; and secondly, the consumption of antioxidants (found in vegetable and plant produce, oils and fish) can make LDL cholesterol less fatty.
- Finally, note that the production of or the lack of use of cholesterol by the body can be caused by medical or hereditary factors.
How do you lower the level of cholesterol in the blood?
There are several ways of reducing total cholesterol, particularly LDL (bad cholesterol).
- Avoid weight gain by getting regular exercise, not eating too much fatty, fried food and not cooking with fat. Go for carbs, especially complex carbs (starch, grains and cereals) and fibre (fruit and vegetables).
- Get a balanced diet to reduce the accumulation of saturated fats (meat, cheese, cream and butter) and trans fatty acids (hydrogenated margarine, pastries, cakes and similar products). Use vegetable oils and non hydrogenated margarine in moderate quantities for cooking, seasoning and spreading. - Limit your intake of foods rich in cholesterol: offal (twice a month max), eggs (two a week), and shellfish (twice a month).
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Low cholesterol diet
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