Cholesterol and you
Q: How often should I check my cholesterol levels?
A: Start at age 18. If your level is normal, have it checked every 5 years. If borderline your GP may check it every year.
Q: I'm not overweight, so my cholesterol level should be ok, right?
A: No. You can be very skinny yet still have a very high cholesterol level.
Q: I don't know what my cholesterol level is. How do I find out?
A: Go to your GP for a blood test.
Q: How important is the role of genetics in developing high cholesterol?
A: Genetics are very important in determining your cholesterol level. Dietary changes can reduce levels of bad cholesterol by 10-20% but if your cholesterol level starts very high, you need to seek medical advice.
Q: I've heard exercise can increase cholesterol. Is it true?
A: Exercise can increase the good cholesterol (HDL - high density lipoprotein) but has little effect on the bad cholesterol (LDL - low density lipoprotein).
Diet and Cholesterol
Q: Is there a list of good or bad cholesterol foods?
A: All saturated fats from animals (e.g. fat on meat) elevate both good (HDL) and bad cholesterol (LDL). All poly and mono-unsaturated fats from plants help elevate good cholesterol (HDL) and lower bad cholesterol (LDL).
Q: Are there other foods that can assist in blocking the re-absorption of cholesterol?
A: No. Only plant sterols block cholesterol re-absorption.
Q: We all know about 'bad fats' (e.g. animal and some vegetable oils) as a contributor to cholesterol. Are there any others?
A: Boiled coffee (direct boiling ground coffee with water, unfiltered) may increase cholesterol. Fish oils lower blood triglycerides (a blood fat) rather than blood cholesterol. Oats and other sources of soluble fibres such as fruit pectin can lower cholesterol by 4-5%.
Q: Some foods such as eggs and salmon are high in cholesterol. Nuts and olive oil are high in fat. I don't understand why they are said to be good for me or my heart?
A: Egg cholesterol does not put up blood cholesterol to any degree and half the fat in eggs is monounsaturated. Eggs are a good source of protein and have many vitamins and minerals. The fat in salmon lowers triglycerides (and not cholesterol). The oil in nuts and olive oil is good oil and lowers cholesterol while containing many protective components such as magnesium, fibre and antioxidants.
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Answers provided by
Prof Peter Clifton
Head of Nutritional Interventions at the Baker IDI Heart and Diabetes Institute
Co-author of bestsellers The CSIRO Healthy Heart Program and The CSIRO Total Wellbeing Diet
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