The Relationship Between Food & Cholesterol
- Leanta Harry
- Nov 15, 2022
- 3 min read
What is cholesterol?
Cholesterol is a type of lipid (fat-like substance) found in the blood. It comes from two sources: your liver, which naturally produces most of the cholesterol your body needs, and the food you eat, particularly foods from animal sources. Cholesterol is essential for building cells, producing hormones, and helping the body make vitamin D.
Understanding cholesterol
LDL (low density lipoprotein) - Often called “bad” cholesterol. High levels can lead to a build-up of fatty deposits in your arteries, making them narrower and increasing the risk of heart disease and stroke.
HDL (high density lipoprotein) - Often called “good” cholesterol. It helps carry excess cholesterol away from the bloodstream back to the liver, where it can be processed and removed from the body.
Triglycerides – Another type of fat in the blood, mainly from the food we eat. They are a way the body stores excess energy. High levels are linked to an increased risk of heart disease.
Total cholesterol – The overall amount of cholesterol in your blood, including LDL, HDL and other lipid components.
Can your diet affect your cholesterol?
The simple answer is yes. Diet can play an important role in cholesterol levels, particularly if it is high in saturated fat, but factors such as genetics, age and overall health also have a significant impact.
Foods that are high in saturated fat can raise cholesterol levels, particularly LDL cholesterol. For some people the extra amount of cholesterol means they could go from having normal cholesterol levels to high cholesterol levels.
Ways to lower your cholesterol
Eat fewer fatty foods – Cut down on fatty foods, especially those that are high in saturated fat.
The healthier type of fat to consume is unsaturated fat. Food labels give you all the nutritional information that you need to know.
Try to eat more:
Oily fish – this contains omega 3. e.g., mackerel, salmon and tuna
Foods high in soluble fibre – such as oats, beans, lentils and pulses, which can help lower cholesterol levels.
Brown carbohydrates instead of white e.g., rice, bread and pasta
Nuts and seeds
Fruits and vegetables
Fresh, unprocessed foods
Try to eat less:
Fatty meat e.g., sausages, bacon
Butter, lard, and ghee
Cheese – this includes both hard cheese and cream cheese
Food containing coconut oil or palm oil
Biscuits, cakes and pastries
Exercise more:
Aim for at least 150 minutes of moderate intensity exercise each week (such as brisk walking, cycling or swimming), which can help improve cholesterol levels.
This can be any form of exercise:
Walking – brisk walking to get the blood flow going
Swimming
Cycling
Badminton
Football
Finding an exercise, you enjoy means you are more likely to keep doing it.
Stop smoking:
Smoking damages blood vessels and reduces levels of “good” HDL cholesterol, increasing the risk of heart disease and stroke.
Reduce alcohol intake:
Avoid drinking more than the recommended 14 units per week.
Avoid drinking lots of alcohol in a short time (binge drinking).
Leading a healthy lifestyle is the best way to keep your cholesterol levels in check and reduce your risk of heart disease. What changes could you make to improve your cholesterol levels?
Our sources & information
Comments