MANAGING YOUR CHOLESTEROL

MANAGING YOUR CHOLESTEROL

WHAT IS CHOLESTEROL? Cholesterol is a white waxy substance found in every cell of our bodies. It comes from The liver our body makes most of it from the fat we eat in food A little from our diet (e.g. naturally occurring in animal foods) We need it to Form cell walls Make certain hormones and vitamins Help digest fat Cholesterol plays a vital role in the day-to-day functioning of your body. However, too much cholesterol can affect your heart health. Cholesterol travels around the bloodstream in special carriers: LDL-cholesterol bad cholesterol HDL-cholesterol good cholesterol 02

Most cholesterol is made in the liver and a small amount comes from the diet. Too much bad fat (saturated and trans fat) is not good for cholesterol. Replacing bad fats with good fats (polyunsaturated and monounsaturated) can help manage cholesterol. Recommended Cholesterol Levels The recommended cholesterol level for the general public is below 5.5 mmol/l. 1 For people at higher risk of heart problems, the Heart Foundation recommends a cholesterol level of less than 4.0 mmol/l. 2 1. Australian Institute of Health and Welfare 2006. Australia s health 2006. AIHW cat. no. AUS 73. Canberra: AIHW. 2. National Heart Foundation of Australia (NHF), Cardiac Society of Australia and New Zealand, Lipid Management Guidelines 2001, MJA 2001; 175:S57-S88. 03

CHOLESTEROL AND BEING HEART HEALTHY Cholesterol only becomes a problem when there is more than your body needs. It can cause the build up of fatty deposits in the blood vessels, reducing blood flow, and may then become a problem for your heart health. Other risk factors that affect your heart health are: Age and gender If you smoke Blood pressure Blood sugar If you have a family history of premature heart problems Ethnicity Health care professionals can calculate the likelihood of you having heart problems within the next 10 years by taking these factors into account. See your health care professional for more information. To find out how these factors influence your Heart Age, visit www.heartagecalculator.com.au. How can I manage my cholesterol? Eat a heart healthy diet Keep active Be the right weight and shape. See our heart healthy eating tips section. 04

DID YOU KNOW THAT THERE ARE GOOD AND BAD FATS? Not all fat is bad and we need some fat: Because it is an important source of energy To supply essential fats which cannot be made by the body To help absorb fat-soluble vitamins To add taste and flavour to our food Unsaturated fats (monounsaturated and polyunsaturated) are called good fats because they can help cholesterol. Saturated fats and trans fats are called bad fats as they are not good for cholesterol. You need to eat less of the bad fats and replace them with more good fats to help keep your heart healthy. PLANT STEROLS Plant sterols naturally occur in small quantities in vegetable oils, nuts, seeds, grain products, fruit and vegetables. Plant sterols are an active ingredient clinically proven to significantly reduce cholesterol absorption from food. They also prevent the reabsorption of cholesterol within the body. Eating 2g of plant sterols daily can reduce cholesterol absorption by up to 10% plus an additional 5% when also moving to a healthy diet. 05

TYPE OF FAT EFFECT ON YOUR HEART EXAMPLES OF FOOD SOURCES Saturated BAD Fatty meat, chicken skin, butter, full-fat dairy, biscuits and pastries, tropical oils Trans BAD Cakes, pastries, some deep-fried fast foods Polyunsaturated - Omega-6 GOOD Sunflower seeds and oil, soybean oil, walnuts, fish, margarine spreads - Omega-3 GOOD Oily fish, soybean oil, canola oil, linseed (flaxseed) oil, walnuts Monounsaturated GOOD Olive oil and olive oil based spreads, peanut oil, avocado, peanuts 06

HEART HEALTHY EATING TIPS: Enjoy a wide variety of nutritious foods every day. Occasional treats can be incorporated into your menu in sensible amounts. Eat smaller portions from smaller plates and avoid second helpings. Aim to eat two serves of fruit and five serves of vegetables per day. Choose wholegrain varieties of cereal, bread, rice, pasta and noodles where possible. Select reduced fat yoghurts, milks, cheeses and other dairy foods. Choose lean cuts of meat and trim visible fat. Aim for two to three servings of oily fish (~150g/serve) per week (e.g. fresh or canned tuna, salmon or sardines). Swap butter for a healthier spread higher in good polyunsaturated and monounsaturated fats and lower in bad saturated and trans fats. Cut down on salt. Use herbs and spices to add flavour to your food instead. Choose foods with the Heart Foundation Tick where possible. Enjoy home cooked food as often as possible rather than relying too much on fast food. If cholesterol is a problem for you, choose foods enriched with plant sterols e.g. Flora pro-activ. Plant sterols are clinically proven to actively lower cholesterol absorption. 07

HEART HEALTHY LIFESTYLE TIPS Avoid smoking. If you drink alcohol, have no more than two standard drinks on any day, and some alcohol free days each week. Drink plenty of water every day. Get active! About 30 minutes of moderateintensity activity like brisk walking on most days is recommended. Choose something you enjoy and be realistic. Achieve and maintain a healthy weight. Learn simple techniques to control your stress and take time to relax. PLANNING FOR CHANGE Whilst reading this information you may have found things that you feel you could change why not record them here? Try to make just one small change at a time. I will.. 1. 2. 3. The best time to get started and enjoy your heart healthy lifestyle is RIGHT NOW. Contact your doctor, dietitian or practice nurse for more information and specialised advice. For more information on heart healthy eating, please visit www.floraloveyourheart.com.au MARCH 2011