Cholesterol - healthy eating tips

Cholesterol is a type of fat that is needed for many bodily functions, such as the production of hormones. It is also an essential component of cell membranes. It has many good uses, but is a problem when there is too much of it in the blood. Eating healthy foods, choosing polyunsaturated and monounsaturated oils and reducing saturated fats in your diet will help reduce cholesterol levels

Cholesterol is made in the body by the liver. Some cholesterol also comes into the body through foods - this is called ‘dietary’ cholesterol. Dietary cholesterol is found only in animal products (such as offal, fatty meats, full fat dairy products and egg yolks). Plant foods - such as avocados, nuts, grains, fruit and vegetables - don’t have any dietary cholesterol.Cholesterol explained

There are two forms of blood cholesterol. Low density lipoprotein (LDL) cholesterol is known as the ‘bad’ cholesterol because it contributes to heart disease by sticking to and narrowing blood vessels. High density lipoprotein (HDL) cholesterol is known as the ‘good’ cholesterol because it keeps LDL levels in check and helps protect against heart disease.Causes of high blood cholesterol

Eating too much saturated fat and trans fats is the main cause of high blood cholesterol. Saturated fat is found mainly in full fat dairy products, especially milk and cheese, fatty meats, butter, and two vegetable oils - coconut and palm oil. Most deep fried takeaway food and commercially baked products such as biscuits and pastries also contain saturated fats.

Cholesterol in food can also raise blood cholesterol, particularly in people who have a high risk of developing heart disease. Cholesterol in food does not raise cholesterol in the blood to the same extent as saturated and trans fats. See your doctor or dietitian for further information and advice. Researchers now believe that limiting the intake of saturated fats is more useful than limiting cholesterol-rich foods when trying to lower blood cholesterol levels.

Replacing foods that contain saturated fats, with foods that contain polyunsaturated and monounsaturated fats, will help lower blood cholesterol levels. Foods high in polyunsaturated fats include margarine spreads and oils such as sunflower, soybean and safflower, fish, some nuts and seeds. Foods high in monounsaturated fats include margarine spreads and oils such as olive, canola and peanut, avocados and some nuts.

Healthy eating suggestions

Below are some healthy eating suggestions to help keep your blood cholesterol in check.Eat fruit, vegetables, nuts, grains and beans

Suggestions include:

• Snack on plain, unsalted nuts and fresh fruit.
• Incorporate dried peas (for example split peas), dried beans (haricot beans, kidney beans), canned beans (baked beans, three bean mix) or lentils into two meals a week.
• Make vegetables, and grain based foods (such as breakfast cereals, bread, pasta, noodles and rice) the major part of each meal.

Eat fish and lean meat

Suggestions include:

• Eat fish (any type of fresh or canned) at least twice a week.
• Select lean meat (meat trimmed of fat and chicken without skin).
• Try to limit fatty meats, including sausages and delicatessen meats such as salami.

Use vegetable oils and choose reduced fat dairy products

Suggestions include:

• Use margarine spreads instead of butter or dairy blends.
• Use a variety of oils for cooking - some suitable choices include canola, sunflower, soybean, olive and peanut oils.
• Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean and olive oils.
• Choose low or reduced fat milk and yoghurt or ‘added calcium’ soy beverages.
• Try to limit cheese and ice-cream to twice a week.

Try to limit takeaway and snack food

Suggestions include:

• Try to limit takeaway foods to once a week. Takeaway foods include pastries, pies, pizza, hamburgers and creamy pasta dishes.
• Try to limit snack foods such as potato crisps and corn crisps to once a week.
• Try to limit cakes, pastries and biscuits (chocolate or creamy) to once a week.
• Try to limit cholesterol-rich foods, such as egg yolks and offal (for example liver, kidney and brains).

Where to get help

• Your doctor.
• An Accredited Practising Dietitian. Visit the ‘Find a Dietitian’ section of the Dietitians Association of Australia website - www.daa.asn.au - check the yellow pages or call 1800 812 942 to find an Accredited Practising Dietitian near you.
• Heartline, the Heart Foundation’s national telephone information service. Tel. 1300 362 787.

Things to remember

• Limit your intake of saturated and trans fats and cholesterol-rich foods.
• Replace saturated fats with polyunsaturated and mono-unsaturated fats.
• Enjoy a variety of foods such as breads, cereals, rice, pasta, fruit, vegetables, legumes, lean meats, poultry, nuts, fish and reduced fat dairy products.

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Cholesterol_healthy_eating_tips?open