High blood cholesterol is a major risk factor for heart disease. When blood cholesterol levels are high, cholesterol is more likely to deposit in artery walls and harden, forming plaque. Over time, a buildup of plaque can lead to blockages that may result in a heart attack or stroke. That’s why it’s so important to take control of your blood cholesterol levels now. Your eating and activity habits are the best place to start.
Understanding Cholesterol
What is cholesterol?
Cholesterol is a fat-like substance made by your body to keep cell walls healthy, to help make vitamin D, and even hormones. Your liver can produce all of the cholesterol your body needs. It’s important to understand that dietary cholesterol and blood cholesterol are different.
Dietary cholesterol is found in foods of animal origin such as butter, lard, milk products, eggs, meat, poultry and shellfish. Contrary to popular belief, dietary cholesterol has little effect on blood cholesterol for most people. Only a small percentage of people, with a family history of high blood cholesterol, are sensitive to dietary cholesterol and should limit it.
Blood cholesterol is the cholesterol that circulates in your blood. It is the type and amount of cholesterol in your blood that affects your heart health. Your weight and your physical activity and eating habits can have a big impact on your blood cholesterol levels. There are two main types of blood cholesterol that these factors can influence:
- LDL cholesterol is commonly known as “bad” cholesterol. This is the type of cholesterol that contributes to a build up of plaque in your arteries. If you have high LDL cholesterol, lowering it can help you reduce your risk of heart disease.
- HDL cholesterol is commonly known as “good” cholesterol. This is the type of cholesterol that can help clear excess cholesterol from your body. That’s why higher HDL cholesterol is desirable.
How you can take control of your blood cholesterol levels
It’s important to talk to your doctor about your blood cholesterol levels and take action if your LDL cholesterol level is high. A healthy lifestyle can help you achieve healthy blood cholesterol levels. Remember that dietary cholesterol has little effect on blood cholesterol in most people. What matters most is your weight, physical activity level and eating habits. Take control of your blood cholesterol levels with these three steps:
- Manage your weight - Excess weight, especially around your waist, is linked to higher LDL cholesterol levels. If you are overweight, even a little weight loss may help improve your blood cholesterol levels.
- Get moving more – Regular physical activity is linked to higher HDL cholesterol levels and healthier weights, which are both good for your heart. Every bit of activity can help and the more active you are the better. Aim to be physically active for at least half an hour each day.
- Make healthy food choices – A healthy eating pattern that’s low in saturated and trans fat and rich in fibre is linked to lower LDL cholesterol levels.
What if you have high triglyceride levels?
Triglycerides are another type of fat found in the body. High triglyceride levels can also increase your risk of heart disease. If you have high triglyceride levels, it is important to:
- Be more physically active
- Achieve and maintain a healthy weight
- Reduce your alcohol intake
- Eat fewer refined carbohydrates (like pastries, cakes, cookies and foods made with refined white flour like white bread)
- Consume more omega-3 fatty acids (from fatty fish, fish oil, flax oil or omega-3 enriched foods)