Cholesterol

and your heart

Supported by
A healthy heart for life
Are you at risk?
High cholesterol levels in the blood increase the risk of developing Coronary Heart Disease
(CHD) by promoting the build up of fatty plaque in artery walls that can harden and narrow the
arteries. This process is known as atherosclerosis. Nearly half of all deaths from CHD in the UK are
thought to be caused by raised blood cholesterol. Two thirds of men and women in the UK have
cholesterol levels that could be putting them at risk.

What is cholesterol? Two thirds of men and women in the UK

Cholesterol is an essential building block for
cell walls and is involved in the production of
vitamin D, bile acids and some hormones such
as testosterone and oestrogen. Your liver makes
most of the cholesterol your body needs, although
many foodstuffs contain some cholesterol, it is the
type of fat you eat and the lifestyle you lead that
will greatly influence both the amount and type of
cholesterol made in your body.
Good and bad cholesterol
Cholesterol travels around in the bloodstream
encased by proteins in particles called
lipoproteins. There are two main types of
lipoproteins that play a part in the furring up of
arteries (atherosclerosis) and heart disease:
Low Density Lipoproteins (LDL) carry
cholesterol to where it is needed
have blood cholesterol levels of 5mmol/l or
more, putting them at an increased risk of
heart disease.
Excess LDL and low HDL cholesterol, especially
if other risk factors for heart disease are present,
can lead to atherosclerosis, causing the arteries to
narrow and is the primary cause of heart disease.
Healthy heart cholesterol levels
Blood cholesterol is measured in millimoles per
litre (mmol/l).
To reduce the risk of coronary heart disease
the lower the cholesterol level the better but, in
general, recommended levels for heart health are:
A total cholesterol level below 5 mmol/l
LDL cholesterol below 3 mmol/l

High Density Lipoproteins (HDL) return the
cholesterol not needed by the body back to
the liver
Problems occur when LDL cholesterol levels are
high and HDL cholesterol levels are low. LDL is
often referred to as bad cholesterol because
excess LDL cholesterol is likely to be deposited on
the artery walls, a process called atherosclerosis.
HDL cholesterol, on the other hand, is returned
to the liver, away from the artery walls and so is
known as good cholesterol.
HDL cholesterol above 1 mmol/l
Cholesterol levels tend to rise as we get older
and, in women, levels are higher after the
menopause. Occasionally, raised cholesterol
levels can be caused by an inherited condition
called Familial Hyperlipidaemia, but in most
cases, they are a direct result of our diet, in
particular the amount of saturated fat we eat.
Blood cholesterol levels can be controlled by
following a healthy heart diet, a more physically
active lifestyle and if necessary, drug treatment.

People more at risk of high cholesterol levels:

Those aged 45-64
Diabetics
People with Familial Hyperlipidaemia
Those who are overweight or obese
People of South Asian origin
Cholesterol checks at work
A healthy cholesterol diet
Making a few simple changes to your diet can dramatically affect your cholesterol levels and heart
health. Here are some ideas to help you make the necessary changes to your diet.

1. Check your fats:

Type of fat The effect Where is it found What to do
Saturated fats Increases total cholesterol Butter, cream, meat, lard, cheese, Avoid
and LDL cholesterol ghee, coconut and palm oil.

Trans Increase LDL cholesterol and Processed foods (cakes, pastry, Avoid
(hydrogenated) fats decrease HDL cholesterol hard margarines)

Polyunsaturated fats Lowers LDL and HDL Sunflower oil, fish oil Limit
cholesterol

Monounsaturated Can help to lower LDL without Olive oil, rapeseed oil, walnut oil, Choose
fats affecting HDL levels avocadoes

Based on the effects different types of fat have on cholesterol

levels, you can achieve the healthiest cholesterol levels by cutting
down on saturated fats and replacing them with small amounts
of monounsaturated fats to keep up the level of protective HDL
cholesterol. Avoid trans fats.

2. Eat at least 5 a day

Consider how many fruit and vegetables
you eat each day. Antioxidants naturally present in
these will protect LDL cholesterol from being oxidised
and consequently more easily deposited on the
artery wall as atherosclerotic plaque. Eat at least 5
portions of fruit and vegetables every day.

3. Increase your fibre intake

As part of a low saturated fat diet, increasing your intake
of fibre, in particular soluble fibre, can lead to healthier
cholesterol levels. As much as 20-35g fibre a day may be good for your heart and
arteries. Good sources of fibre include fruit and vegetables, cereals, beans and pulses.

Oats provide soluble fibre (beta glucan) which acts like a sponge during
digestion, soaking up and removing cholesterol from the body. This can help
to lower the blood cholesterol, so eating a diet containing oats, as part of a diet
low in saturated fat and a healthy lifestyle, can help to maintain a healthy heart.
Tips to lower cholesterol
Boost your intake of Choose whole grains over
soluble fibre by eating oats, refined ones and eat a variety
especially in muesli or of fruit and vegetables
porridge, plenty of fruit and Choose low-fat yoghurts,
vegetables and choosing cheeses, creams and
wholegrain varieties of bread, skimmed milk
cereals and rice
Steam, boil, grill or poach Ground flaxseed (linseed)
Trim visible fat and skin off your food added to other foods can
red meat and chicken as help to lower LDL cholesterol
these are high in saturated fat Eat a small palmful of
unsalted almonds, walnuts New functional foods
Use rapeseed, olive, or hazelnuts or sprinkle containing stanols and
groundnut and linseed oils some onto breakfast sterols (margarines, yoghurt
when cooking and baking cereals, salads and desserts. drinks) may help reduce
Use different protein Although high in fat, they your cholesterol but only
sources when you cook, have a beneficial effect on up to a maximum of 15%.
like lentils, beans and soya cholesterol levels Always check the label as
based products. Soya can you only need to use small
If you already have high
have a beneficial effect on amounts, having more has
cholesterol levels you may
cholesterol levels no added effect
want to reduce your intake of
Avoid processed foods cholesterol rich foods such
and make your own cakes as some shellfish (e.g. prawns
and treats and squid)

The benefits of exercise

Regular exercise that increases your heart rate, leaving you feeling warm and slightly out of
breath is key in the prevention of heart disease, particularly as it can lower LDL cholesterol
levels and, better still, increase HDL cholesterol. Aim for 30 minutes a day. Exercise, if
combined with reduced energy intake and a healthy varied diet, will help you achieve and
maintain the weight that is right for you and can help control cholesterol levels.

At Alere, we believe in empowering individuals to take charge of improving their own health.
Alere products provide doctors and patients access to the right information at the right time.

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pioneering research into the prevention, treatment More information
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