Cholesterol is a type of fat in our blood that is made by the liver. It is also found in a number of foods. Cholesterol plays an important role in the body. It is contained in the cells and is used to make hormones such as oestrogen and progesterone. Excess cholesterol in the blood increases your risk of heart disease and stroke.
Am I at risk of developing high cholesterol?
You are at increased risk of developing high cholesterol if there is a family history. You are also at risk if you:
- Are overweight
- Eat a diet high in fat (especially saturated fat)
- Have diabetes
- Smoke
- Don't regularly exercise
What are the different types of cholesterol?
Blood tests measure a number of types of cholesterol. These include:
- Total Cholesterol: this is a measure of all the cholesterol in your blood.
- LDL (low density lipoproteins): This is the 'bad' cholesterol. This type of cholesterol is linked with the development of heart disease.
- HDL (high density lipoproteins): This is the 'good' cholesterol. It has been shown that a high amount of these in the blood protect against heart disease.
- Triglycerides: Although not a form of cholesterol, triglycerides are also 'bad' fats. Triglycerides are also linked with heart disease.
How high should my cholesterol be?
According to the National Heart Foundation, it is suggested that people with diabetes have:
- Total cholesterol lower than 4.0 mmol/L
- LDL cholesterol less than 2.5 mmol/L
- HDL cholesterol greater than 1.0mmol/L
- Triglycerides less that 2.0mmol/L
How do you lower cholesterol levels?
Diet is an important part in lowering blood cholesterol levels. A large fat intake can be a cause of high cholesterol levels. There are 3 different types of fat.
- Saturated fats ('bad' fat that increases LDL cholesterol)
- Monounsaturated fats
- Polyunsaturated fats
Both monounsaturated and polyunsaturated fats are 'good' fats that decrease LDL cholesterol but raise HDL cholesterol.
What foods should I include in my diet?
It is suggested that people with diabetes who have high cholesterol reduce the amount of saturated fat in their diet. Foods that are high in saturated fat and should be reduced include:
- Butter, cooking margarine, lard
- Coconut oil, palm oil (often used in commercial foods)
- Fat found in meat and chicken
- Full cream dairy foods such as milk, cheese, cream and yoghurt
- Take away foods
- Coconut milk and coconut cream
- High fat snack foods such as chocolate, chips, cakes and biscuits
You should replace some of the saturated fat in your diet with mono- and polyunsaturated fats. Here are some examples of what to include.
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High Monounsaturated Fat
Canola and olive oils and margarine spreads
Nuts (peanuts, cashews, almonds)
Avocado
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High Polyunsaturated Fat
Sunflower and safflower oils and margarine spreads
Fish
Nuts (walnuts, hazelnuts, brazil nuts)
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Are there any other factors that help reduce cholesterol?
Modifying your lifestyle can decrease the risk of developing high cholesterol or help reduce your cholesterol levels. People with diabetes are at a higher risk of developing high cholesterol. By reducing your weight and exercising regularly you will decrease your overall risk of high cholesterol levels. Studies have shown that regular moderate exercise such as walking and losing weight decreases the risk of developing cholesterol and heart disease.