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Lowering your cholesterol, tips from Aspire for Life
High cholesterol is no laughing matter. If you have high cholesterol, it increases your risk of heart disease and stroke. In New Zealand, cardiovascular disease is the leading killer, accounting for 40% of all deaths. The good news is that for many people, better lifestyle choices – a healthier diet, more physical activity and stop smoking – can improve your cholesterol levels.
What is cholesterol?
‘Blood cholesterol’ is a fatty, waxy substance made naturally by our bodies (about 75%) and some of the foods we eat (25%). The bloodstream and every cell membrane contain cholesterol because we need it for important bodily functions. Too much blood cholesterol causes plaque build-up in the artery walls, increasing the risk of heart disease and stroke.
Foods like eggs, liver and prawns also contain ‘dietary cholesterol’. This cholesterol does not have a major effect on the blood cholesterol of most people unless eaten in large quantities.
‘Bad’ versus ‘good’ cholesterol
Our bodies produce two types of cholesterol, LDL and HDL cholesterol.
- LDL (Low Density Lipoprotein). This ‘bad’ cholesterol carries cholesterol throughout the body and deposits it onto the artery walls, causing plaque build-up in the arteries. Decreasing your LDL improves heart health.
- HDL (High Density Lipoprotein). As the ‘good’ cholesterol, HDL removes cholesterol from the artery walls and brings it back to the liver for disposal. The more HDL you have, the less bad LDL cholesterol you have in your blood.
To learn what your specific cholesterol levels should be, contact your health care provider or visit the NZ Heart Foundation’s website, www.nhf.org.nz.
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Nine ways to nudge down cholesterol and keep your heart healthy
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- Lose excess weight. Dropping even a few kilograms, especially if you carry extra weight around the middle (i.e. abdominal fat) can also drop your cholesterol.
- Be active. Physical activity increases your good HDL cholesterol. Aim for at least 30 minutes of moderate-intensity activity (for example fast walking or push mowing the lawn) most days of the week.
- Enjoy small quantities of healthy fats and oils such as avocado, untoasted nuts, seeds, fish and vegetable oils. These foods contain healthy, unsaturated fats which benefit your good cholesterol, but remember all fats are fattening so watch the amounts you consume in your diet.
- Opt for low fat dairy products (such as trim milk and yoghurt), lean meats and chicken without the skin to limit your intake of unhealthy saturated fats. Too much saturated fat increases your bad cholesterol.
- Cut deep-fried and fatty foods like chips, higher fat crackers, biscuits and store bought baked goods out of your diet. These also contain harmful saturated and/or trans fats, again bad for heart health.
- Eat brightly coloured fruits and vegetables at most meals and snacks to get plenty of fibre and phytonutrients in your diet to help protect your heart.
- Enjoy sustained energy foods like whole grains and legumes. Foods like beans, lentils, chickpeas, grainy breads, barley, rolled oats and other whole grains are packed with important fibre, vitamins and minerals that keep your heart healthy and bring down bad cholesterol.
- 'Go fishing'. Make several fish meals of week, especially fatty fish like salmon, eel and sardines, part of your diet. These fish contain beneficial omega 3 fatty acids which are good for heart health.
- If you smoke – quit. Smoking is one of the biggest, preventable risk factors for heart disease. Don’t do it!
Remember, your daily choices do make a difference! Improve your diet and get your cholesterol down for good – join www.aspireforlife.com
Note: For some people, a healthy diet and physical activity may not be enough to get high cholesterol levels under control. If this applies to you, check with your doctor - further intervention, such as medication, may be warranted.
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