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Many people are confused about what cholesterol is, its effect on health and how to
reduce high cholesterol levels. At first glance, it seems reasonable that eating less
cholesterol would reduce cholesterol levels. But, this is only part of the solution.
Eating less fat overall, especially certain kinds of fat, has the greatest impact on
lowering blood cholesterol levels.
Cholesterol occurs naturally in the bodies of all mammals. It forms a part of
all cells. Cholesterol, a component of Vitamin D, is needed to produce hormones, and helps
digest food. The fact is, cholesterol is absolutely necessary for human health. There are
two types of cholesterol and the differences are important.
BLOOD CHOLESTEROL (SERUM CHOLESTEROL) is produced in the body. About
20 percent of blood cholesterol is affected by what is eaten. The rest is manufactured by
the body, in the liver. Smoking, lack of physical activity, excess body weight, stress and
family history also have an effect on blood cholesterol levels.
Blood cholesterol is measured in millimoles per litre (mmol/1). The following levels
are guidelines for people over the age of 30:
- Desired: less than 5.2 mmol/1
- Needs attention: 5.2-6.2 mmol/1
- High: over 6.2 mmol/1
In the blood, there are two kinds of cholesterol. High density lipoprotein (HDL) is
called "good" cholesterol because it carries extra cholesterol back to the liver
where it's removed from the body. Low density lipoprotein (LDL) is the "bad"
cholesterol because it leaves fatty deposits in the arteries restricting blood flow.
A high level of HDL cholesterol seems to protect against heart disease. A high level of
LDL cholesterol is a signal that heart disease may be present.
DIETARY CHOLESTEROL is found only in foods of animal origin such as
eggs, meat, poultry, dairy products and animal fats such as butter and lard. Organ meats
are very high in cholesterol. Fruits, vegetables, grains, nuts, margarine, and vegetable
oils do not contain cholesterol.
All dietary fats are made up of saturated and unsaturated fatty acids. The amount
of fat in the diet affects blood cholesterol levels. This is especially true for
some types of fat.
Saturated Fatty Acids are usually solid at room temperature. They are
found in foods of animal origin and in tropical oils such as coconut, palm and palm kernel
oils. Saturated fats tend to raise blood cholesterol levels. Reducing the level of
saturated fats in the foods you eat will reduce blood cholesterol levels.
Polyunsaturated Fatty Acids are found in oils that are liquid at room
and refrigerator temperatures. These include corn, sunflower, safflower and soybean oils.
These oils tend to lower LDL cholesterol in the blood.
Monounsaturated Fatty Acids are also liquid at room and refrigerator
temperatures. They are found in canola, olive and peanut oils and also tend to lower LDL
cholesterol.
Food manufacturers use a process called hydrogenation to turn a
vegetable oil into a solid fat, eg. shortening or margarine. In this form, it can be used
in making a variety of processed foods (crackers, snack foods, margarine).
Hydrogenation produces Trans Fatty Acids. Trans fatty acids also tend
to raise blood cholesterol. High levels of trans fatty acids are found in hard margarine,
shortening and all items made with these fats, eg. chips, snack foods, bakery products and
fried foods.
Some margarines are prepared without hydrogenation and therefore contain no trans fatty
acids. Be sure to check labels.
In summary, high blood cholesterol levels can be caused by diets which are high in fat,
particularly saturated fats or be caused by a family history of high cholesterol. To
control high levels, a diet low in fat and high in fibre can help. The fibre in legumes,
beans and some fruits and vegetables has been shown to lower blood cholesterol levels.
To reduce your level of blood cholesterol, eat low-fat foods, be active and smoke-free
and follow prescribed medications.
How to Make Wise Choices
By making small changes to the way you shop, prepare food and the choices you make when
eating, you can reduce your intake of total fat, saturated fat and thereby reduce your
blood cholesterol levels. Here are a few helpful tips:
Shopping:
- Read labels to limit your intake of hydrogenated vegetable oils in prepared foods and to
choose low-fat or reduced-in-fat products.
- Avoid foods with shortening, lard, hydrogenated fats, palm or coconut oil.
- If you are using a fat, use one that is polyunsaturated or monounsaturated -soft or tub
margarine, oils.
- When you snack, choose low-fat snacks such as pretzels.
- Use less fat (margarine, butter, mayonnaise) as a spread on sandwiches, pancakes, hot
vegetables, etc. For sandwiches, substitute with mustard or horseradish, or eat it plain
with fresh bread.
- Try skim or 1% milk, low fat yogurt or cottage cheese and lower fat cheeses.
- Select lean cuts of meat and poultry, removing all fat before cooking and the skin from
poultry before eating.
- Eat fewer processed meat products, (sausages, bacon, etc.).
- Limit high-fat baked items such as donuts, sweet rolls, etc.
Preparation:
- Try broiling, roasting, microwaving and barbecuing to reduce added fat.
- Use non-stick pans to reduce the need for added fat.
- Refrigerate soups and stews overnight and skim off any fat before reheating.
- When frying or stir-frying, use a non-stick pan with no added oil. Try using water or
broth to prevent sticking.
- Limit deep fried or battered foods, even frozen items that are baked in the oven.
- Modify favourite recipes changing the cooking method or ingredients to lower fat.
Enjoying:
- Serve sauces and dressings on the side of salads and pasta.
- Use low-fat salad dressings.
- Choose two- to three-ounce servings of meat, fish or poultry.
- Use low-fat recipes.
- Eat less saturated fat by cooking and baking with oils and soft margarines.
- Ask for advice from a home economist or dietitian.
Manitoba Agriculture, Food and Rural Initiatives provides this material as part of its mandate to
offer families a balanced overview of important agriculture, food and
Rural Initiatives topics. For further
information, contact your local Home Economist with Manitoba Agriculture,
Food and Rural Initiatives.
Balancing the Issues in Agriculture fact sheets were prepared
in consultation with Manitoba dietitians and are endorsed by the Manitoba Association of
Home Economists.
For further information see your local
Manitoba Agriculture,
Food and Rural Initiatives Office.
Prepared by:
Lynda Lowry, MS, PHEc
Home Economics Section
915 - 401 York Avenue
Winnipeg, MB R3C 0P8
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