Why is my cholesterol high?

Sometimes there is too much cholesterol in the blood. This can happen for a number of reasons:

• You may have a genetically (inherited) high level of cholesterol.
• Being overweight can increase cholesterol levels.
• You may be eating too many foods containing saturated/animal fat.
• A combination of the above.

I have heard that there are two types of cholesterol, is this right?

• Yes there are two types of cholesterol - HDL and LDL cholesterol.
• The ways that both types of cholesterol works in the body is very complex, so it is easiest to describe HDL as 'good' cholesterol and LDL as 'bad' cholesterol.
• HDL or 'good' cholesterol is produced in the liver and goes to the part of the body where it is needed. When it has done it's job, it goes straight back to the liver and is destroyed, causing no harm to blood vessels.
• LDL or 'bad' cholesterol is also produced in the liver, but floats about in the blood, doing more harm than good. The liver is not very good at destroying bad cholesterol, which means that it can build up in the blood over time.

Bad cholesterol can stick to blood vessels and form clots.

• As a general rule, if your total cholesterol is high, this generally means that your bad cholesterol is also high.
• Guidelines to reducing your cholesterol
• Reduce the total amount of fat that you eat, especially saturated, animal fat. Go for low-fat dairy products such as low fat milk, low fat cheese, low fat yoghurt and avoid foods made with cream.
• Trim all visible fat from meat, choose lean cuts and eat no more than three small (4oz/100g) portions a week.
• Limit your intake of eggs to no more than three a week.
• Use lower fat cooking methods such as grilling, oven baking, boiling, steaming and microwaving. Limit the amounts of chips and takeaway foods that you eat.
• When you are choosing spreads, go for monounsaturated and polyunsaturated varieties. Whatever type of spread you use, use very little.
• Choose good quality vegetable oil for cooking such as olive or rapeseed oil.
• Keep foods such as cakes, biscuits, chocolate and crisps as an occasional treat, as these foods are often one of the main sources of saturated fat in the diet.
• Eat at least four portions of fruit and vegetables daily, as these foods help to keep your blood healthy.
• Choose high fibre foods such as wholemeal breads and cereals and rice. Oat based foods such as porridge are especially good.
• Try to eat oily fish at least two times a week, as oily fish can help to raise good cholesterol e.g. sardines, mackerel, herring, trout and salmon.
• There is evidence that soy protein may help to reduce cholesterol. Drinking two cups of soya milk on a daily basis may also reduce your cholesterol.

How will I know if my diet changes are working?

• The only way to know if your dietary changes are working is to have your cholesterol re-tested.
• Discuss these dietary changes with your GP and ask him/her to monitor your HDL and LDL cholesterol.