A FEW TIPS FOR LOWERING CHOLESTEROL
Vicki Martin - Dietitian

What is cholesterol?

A white waxy substance normally found in all healthy cell membranes and necessary for the production of a variety of hormones. Most of the cholesterol in our body is produced by the liver, and the level in the blood is affected by certain types of food we eat.

What causes high blood cholesterol?

A diet too high in saturated fats found mostly in animal products e.g. meat, chicken, eggs, dairy

A genetic tendency to high blood cholesterol (runs in families)

Inefficient liver function due to a variety of reasons - stress, caffeine, lack of exercise, smoking, alcohol, overweight

Hormonal problems e.g. underactive thyroid gland

What problems can cholesterol cause?

Excessive amounts of cholesterol in the body may build up in the artery walls over time, narrowing and hardening them until the blood flow is reduced. This increases the risk of heart disease (angina and heart attacks), and stroke.

What are the different types of cholesterol?

There are two main types of cholesterol; one of which can protect against heart disease, the other can cause it. All cholesterol is carried in the blood by proteins - together they are called lipoproteins.

High density lipoproteins (HDL) are termed 'good' because they remove cholesterol from artery walls. A higher level of HDL is actually protective against heart disease.

Low density lipoproteins (LDL) are termed 'bad' because they deposit on the artery walls. It is very important to try lower the level of LDL to reduce the risk of heart problems.

Which foods contain cholesterol?

Most cholesterol in the body is made in the liver from saturated fat in the diet, thus the important thing is to reduce your saturated fat intake as much as possible.

Fatty meats and full-fat dairy products are particularly high in saturated fat.

Some foods e.g. prawns are high in cholesterol, but low in saturated fat. Cholesterol intake per se should not be excessive, but it plays a much lesser role than saturated fat in determining your blood cholesterol level.

Most plant foods such as fruits, vegetables and cereal grains contain no fat or cholesterol.

What foods should you avoid?

Cream, butter, cheeses, icecream, milk
Vegetable fats such as palm oil or vegetable shortenings, some margarines
Takeaways and fried or roasted foods that have had fat or oils added to them
Meat pies, pastry, croissants, cheese-coated bread
Sausage, luncheon sausage, salami
Cakes, biscuits, puddings
Chocolate and snack bars high in fat
Roasted, salted nuts, crisps, crackers
Alcohol - reduce to two evenings per week or drink low alcohol versions of wine and beer
Eggs - no more than three per week

Foods to enjoy

High fibre foods help to produce HDL cholesterol. Include daily:
Wholegrain breads, cereals, brown rice, wholegrain pasta
Leave skins on vegetables and eat them e.g. potatoes, kumara, taro
Use wholegrain rolled oats for porridge or muesli, or add oat bran to breakfast cereals
Avoid sugar and white flour in cooking and baked goods
Fresh fruits and vegetables contain antioxidants and vitamin C which protect the artery walls. Include daily:

Three servings of fruit - raw, cooked, or tinned without sugar
Two to five servings of vegetables - either raw as salads or lightly cooked.
Include both green and red/yellow/orange vegetables
Choose lean meats, skinned poultry, or fish to reduce LDL cholesterol

Use lean meats, cut all visible fat off, buy low-fat mince
Do not eat the skin on poultry
Eat up to three fish meals a week. Fish helps to reduce LDL levels
Do not roast or fry foods. Instead, grill, bake, boil, or steam
Take care with dairy foods

Use low-fat yoghurts, cottage cheeses, ricotta, quark and reduced-fat yellow cheeses
Keep milk intake down and low in fat
Keep cheeses such as cheddar, fancy cheeses, and fetta cheeses to a minimum
Try soy milk for a change and use soy beans, tofu, and soy icecream
Avoid icecream - use low fat and low sugar versions or fruit-based jellies and sorbets
Coconut cream and milk are high in saturated fat which produces LDL cholesterol
Go vegetarian

Eat dishes containing beans, lentils, chickpeas, soybeans, tofu and tempeh - these do not contain cholesterol and they are high in fibre
Eat pastry-less quiches, and lasagne dishes made with ricotta, cottage, or quark cheeses
Use the good oils

Use monounsaturated oils and margarines e.g. olive and canola, these raise HDL cholesterol levels
Avoid using butter, a saturated fat, or only use small amounts of unsalted butter
Polyunsaturated oils such as sunflower, safflower, corn, soy, and nut oils will lower LDL cholesterol, but may also reduce the level of HDL cholesterol
Choose takeaway foods that have minimal frying such as stir-fried Asian dishes
Choose low-fat mayonnaises, soups, sauces, and salad dressings
Further tips for lowering cholesterol
Exercise daily for a minimum of half an hour
Reduce stress where possible
Drink less tea, coffee, chocolate drinks and colas
Stop smoking (smoking reduces the good HDL cholesterol)
Aim for a healthy body weight
More information can be obtained from the National Heart Foundation of New Zealand and your local registered dietitian.