Cholesterol is a natural waxy substance needed by your body to work properly.
A carrier called lipoprotein transports cholesterol in your blood. There are
high-density lipoproteins (HDL) and low-density lipoproteins (LDL).
"Good" Cholesterol
High-density lipoproteins or HDL is often referred to as "good cholesterol".
HDL carries the cholesterol from your tissues and returns it to the liver. It
is called "good" because higher levels of HDL can reduce your risk
of developing cardiovascular diseases.
"Bad" Cholesterol
LDL or low-density lipoproteins is often referred as "bad cholesterol".
LDL carries the cholesterol from the liver to the other tissues. It is called
"bad" because higher levels of LDL can increase your risk of developing
cardiovascular diseases.
Your risk of developing cardiovascular disease is lower if you have a low level
of LDL cholesterol and a high level of HDL cholesterol.
What can influence HDL and LDL levels?
Permanent Factors (cannot be modified):
- medical history
- genetic background
- gender
- age
Lifestyle choices (can be modified):
- smoking
- obesity
- inactivity
- drinking alcohol
- eating a high-fat diet, especially saturated and trans fats
You can improve your HDL and LDL levels and lower your risk of developing a
cardiovascular disease if you take some of the following steps towards heart
healthy living:
- Eat a menu lower in fats and high in whole-grain foods (such as whole wheat
bread, vegetables, fruits and legumes);
- Drink alcohol only in moderation (no more than 2 drinks per day);
- Enjoy regular physical activity such as walking, swimming, riding a bicycle,
gardening, etc (see the reference list);
- Don't smoke;
- Maintain a healthy body weight (see the reference list).
What food components can increase your blood cholesterol?
| Food
components |
Sources |
Saturated
fats
are usually solid at room temperature |
-
Meat fats (beef, lamb, pork, ham, poultry with skin, sausages,
bacon, processed meat, lard, beef tallow etc),
- Full-fat dairy products (whole milk, butter, cream, cheeses
made from cream and whole milk, ice cream),
- Shortening
- Tropical oils such as palm oil, coconut oil, (used
in commercially-prepared cookies, pie fillings, and non-dairy milk
and cream substitutes) |
Trans
fats
are formed by a process called hydrogenation |
-
Many processed foods containing partially hydrogenated vegetable
oils such as cookies and crackers, as well as deep
fried foods and margarine containing hydrogenated oils.
|
What food components can help lower your blood cholesterol?
| Food
components |
Sources |
Monounsaturated
fats
are usually liquid at room temperature |
-
Olives and nuts
- Olive, canola and peanut oils*
- Margarines made from these oils
- Avocados |
Polyunsaturated
fats
are usually liquid at room temperature |
-
Vegetable oils* (safflower, sunflower, corn, soybean, sesame, etc.)
- Margarines made from these oils*
- Nuts and seeds (walnuts, flaxseed, soybeans, etc.)
- Fish (salmon, sardines, tuna, trout, etc.) and seafood
- Wheat germ |
*
Even though vegetables oils and margarines made from these oils are
rich in monounsaturated and polyunsaturated fats that can lower your
blood cholesterol, they are still a source of fat.
|
| Soluble
fibres can "trap" the cholesterol and eliminate it from
the body. By doing so, fibres can lower blood cholesterol. |
-
Whole-grains: whole wheat, oats, bran, rye, brown rice, psyllium
- Fruits and vegetables |
| Phytosterols
or plants sterols are natural substances found in plants. Although
similar to dietary cholesterol, they can help reduce the LDL cholesterol |
-
Vegetable oils and margarine
- Tofu and soy products- Legumes: lentils, beans, kidney beans, pinto
beans, chickpeas, etc
- Seeds: sunflower, sesame, etc
- Fruits and vegetables |
| Antioxidants
such as vitamins A, C, E, etc are natural protective substances present
in plants |
- Fruits, vegetables
- Whole grains |
In conclusion, as a general rule of thumb for a healthful meal, cook with little
or no fat and fill your plate with:
½ of colourful vegetables
¼ of whole-grain products
¼ of leaner meat or alternatives (kidney beans, chick peas, lentils,
tofu, etc)
Complete your meal with a fruit and/or a lower fat dairy product
Resources for consumers:
- http://www.dietitians.ca:
This highly interactive web site will help you assess your food choices,
activity patterns and body weight. It provides you with personalized
feedback to help you achieve your healthy eating and active living goals
and answers your nutrition questions. You'll also be able to search
for a Registered Dietitian in your community. Check for the two FAQs
on lower fat eating and fats.
- Canada's
Activity Guide: this site inform you about several physical activities
that can help you stay healthy
- http://www.heartandstroke.ca
To consult with a Registered Dietitian:
- Check your Yellow Pages listing for "Dietitians"
- Ask your family doctor to refer you to a Registered Dietitian
- Click on "Find a Nutrition Professional" at the Dietitians of
Canada Website at http://www.dietitians.ca
- Call 1-888-901-7776 to find a consulting dietitian near you.
Resources for health professionals:
- Fodor J.G. et al., Recommendations for the management and treatment of dyslipidemia:
Report of the working group on hypercholesterolemia and other dyslipidemias.
CMAJ, May 16th 2000, 162(10), p. 1441 - 1447:
Nursing & Allied Health Collection: Comprehensive (*full-text online)
|
