Cholesterol is present in the membrane (outer layer) of every cell in the body. It insulates nerve fibres, and is an essential building block for hormones, such as the sex hormones, and the hormones of the adrenal cortex. It also enables the body to produce bile salts.
Healthy Cholesterol Levels
Cholesterol is carried in the blood by molecules called lipoproteins. There are several different lipoproteins, but the three main types are low density lipoprotein, high density lipoprotein, and triglycerides.
The amount of cholesterol present in the blood can range from 3.6 to 7.8 mmol/litre. A level above 6mmol/litre is considered as high, and a risk factor for arterial disease. A target cholesterol level should be less than 5. However, in the UK, two in three adults have a total cholesterol level of 5 or above. In England, men, on average, have a level of 5.5, and women have a level of 5.6.
The Risks of High Cholesterol
High cholesterol levels can cause narrowing of the arteries (atherosclerosis), heart attacks, and strokes. The risk of coronary heart disease also rises as blood cholesterol levels increase. If other risk factors, such as high blood pressure and smoking, are present, the risk increases even more.
Preventing High Cholesterol
High blood cholesterol can be remedied by eating a healthy, balanced diet that is low in saturated fat. Including a small amount of unsaturated fats in the diet can be a healthy choice, as this type of fat can actually reduce cholesterol levels.
The traditional Mediterranean diet, with its emphasis on raw olive oil in many foods, and low animal-fat content, is effective in ensuring cardiovascular health (the health of the heart and blood circulation).
Foods high in unsaturated fats include:
- oily fish
- avocados
- nuts and seeds
- sunflower, rapeseed and olive oil
- vegetable oils.
Changing to a diet that is low in saturated fats, can reduce levels of LDL or bad cholesterol. In high risk categories of cardiovascular disease, altering diet will not lower risk. However, eating a healthy, balanced diet has many other health-related benefits as well as reducing cholesterol level.
A healthy diet includes foods from all of the different food groups: carbohydrates (cereals, wholegrain bread, potato, rice, pasta), proteins (for example, from lean meat, such as chicken and oily fish, like mackerel or sardines), and fats (varieties that are unsaturated, such as low fat mono- or poly-unsaturated spreads, and vegetable or sunflower oil). At least five portions of a variety of different fruit and vegetables are recommended each day.
If someone is overweight, losing weight should also help reduce cholesterol levels. Regular exercise can also help weight loss. If there is a family history of cholesterol problems, a blood test is advisable, as treatment may be necessary.
Source:
The BUPA guide to cholesterol, online
 |
