In this MNT Knowledge…. In this article, learn about the different kinds of cholesterol, what different factors affect cholesterol levels, and when to contact a doctor. What causes high cholesterol? Medically reviewed by Daniel Murrell, M. What is cholesterol? Causes of high cholesterol. High cholesterol symptoms. Cholesterol in foods. Levels and ranges. Preventing high cholesterol. How can high cholesterol be treated?
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Cholesterol: What is a healthy level? Summary Read the full fact sheet. On this page. Types of cholesterol How is cholesterol measured? What causes high cholesterol? Cholesterol and healthy eating Healthy eating tips to lower cholesterol Dietary fibre Dietary fats Unhealthy fats Healthy fats Triglycerides in your blood Lowering triglycerides Treatment for high cholesterol Where to get help.
How is cholesterol measured? Some causes of high blood cholesterol include: Low intake of foods containing healthy fats — healthy fats tend to increase the good HDL cholesterol. High intake of foods containing unhealthy fats saturated fats and trans-fats — such as fatty meats, full-fat dairy products, butter, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products such as pies, biscuits, buns and pastries.
Foods high in trans-fats include most commercially baked products and deep-fried takeaway foods. Low intake of foods containing fibre — foods that are high in dietary fibre , particularly soluble fibre, can reduce the amount of LDL cholesterol in your blood.
Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, nuts and seeds every day. Cholesterol in food dietary cholesterol — this has only a small effect on LDL bad cholesterol -saturated fats and trans-fats in food have a much greater effect. You can also eat up to 7 eggs a week as part of a healthy, balanced diet low in saturated and trans-fats, without increasing your risk of heart disease.
Genetics — your family history may affect your cholesterol level also known as familial hypercholesterolaemia. Cholesterol and healthy eating What we eat has an impact on our cholesterol levels and can help reduce our risk of disease.
The Heart Foundation recommends: Plenty of vegetables, fruits and wholegrains. A variety of healthy protein sources especially fish and seafood , legumes such as beans and lentils , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet. If choosing red meat, make sure it is lean and limit to times a week. Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat varieties.
Healthy fat choices — nuts, seeds , avocados, olives and their oils for cooking Herbs and spices to flavour foods, instead of adding salt. Serving size can vary depending on age, gender and specific nutrition needs. Healthy eating tips to lower cholesterol As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol: Limit takeaway foods to once a week such as pastries, pies, pizza, hot chips, fried fish, hamburgers and creamy pasta dishes.
Limit salty, fatty and sugary snack foods to once a week these include crisps, cakes, pastries, biscuits, lollies and chocolate. Eat plenty of vegetables — aim for 5 serves of vegetables every day. Choose wholegrain breads, cereal, pasta, rice and noodles.
Snack on plain, unsalted nuts and fresh fruit ideally two serves of fruit every day. Include legumes or pulses — such as chickpeas, lentils, split peas , beans such as haricot beans, kidney beans, baked beans three-bean mix into at least two meals a week. Check food labels and choose the lowest sodium salt products. Use spreads and margarines made from healthy unsaturated fats such as canola, sunflower or extra virgin olive oil instead of those made with saturated fat such as butter, coconut oil and cream.
Use healthy oils for cooking — some include canola, sunflower, soybean, olive extra virgin is a good choice , sesame and peanut oils. Use salad dressings and mayonnaise made from oils — such as canola, sunflower, soybean, olive especially extra virgin , sesame and peanut oils.
Include 2 or 3 serves of plant-sterol-enriched foods every day for example, plant-sterol-enriched margarine, yoghurt, milk and bread. Have 2 to 3 portions grams each of oily fish every week. Skip directly to site content Skip directly to page options Skip directly to A-Z link. Section Navigation. Facebook Twitter LinkedIn Syndicate. Minus Related Pages. Get Email Updates. To receive email updates about this page, enter your email address: Email Address.
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