Health

Understanding Cholesterol and Blood Fats

Important Information About Cholesterol and Blood

Understanding Cholesterol and Other Blood Fats

Cholesterol is a type of fat that plays an important role in the healthy functioning of the cells in your body. 70 – 80% of the cholesterol in your blood is produced by the liver. 20 – 30% of the cholesterol in your blood is absorbed from foods high in cholesterol and saturated fats. Examples of foods high in cholesterol and saturated fats are fatty meats, organ meats (e.g. kidney and liver), whole milk dairy products, commercial baked goods and snack foods (e.g. potato chips).

The types of fat found in your blood:

LDL (Low Density Lipoproteins) or ‘bad cholesterol’ - This type of cholesterol can contribute to the build up of plaque on the walls of the arteries (atherosclerosis). The level of LDL cholesterol in your blood can be lowered by:

• eating less saturated and hydrogenated fat.
• eating more high fibre foods.
• increasing the amount of aerobic exercise you do. Aerobic activities are those that cause the muscles in your body to increase their use of oxygen. As a result, you breath faster and more deeply and your heart beats faster when you are doing aerobic exercises such as walking, running, cycling and swimming.
• losing weight if necessary.

HDL (High Density Lipoprotein) or ‘good cholesterol’ – This type of cholesterol has the ability to prevent and reduce the build up of plaque on the artery walls. The level of HDL cholesterol can be increased by:

• increasing the amount of aerobic exercise you do
• losing weight if necessary
• quitting smoking
• eating moderate amounts of monounsaturated fats and omega-3 fats, such as canola and olive oil and the fats found in cold water fish.

Triglycerides (fat in the blood) – High triglyceride levels are often seen along with obesity, diabetes, low HDL cholesterol and high LDL cholesterol. The level of triglycerides in the blood can be lowered by:

• eating less total fat
• eating less sugar / carbohydrates
• losing weight if necessary
• decreasing alcohol intake
• increasing the amount of aerobic exercise you do.

A blood cholesterol test measures the total, LDL and HDL cholesterol and triglyceride levels in your blood. The ‘total cholesterol’ level alone gives a very unclear picture of your risk for cardiovascular disease and stroke. The LDL, HDL and triglyceride levels, along with your blood cholesterol ratio, provide much more valuable information about your risk for cardiovascular disease and stroke.