Cholesterol Facts
What Foods Influence my Blood
Cholesterol Levels?
We are all interested in improving our health
but there is still a great deal of confusion about
the role of cholesterol in our diets and in our
bodies. We know that having a high blood
cholesterol level is bad for our heart, but how
does dietary cholesterol affect blood
cholesterol?
This fact sheet will explore well-proven
strategies for lowering blood cholesterol levels
to help improve the heart health of the nation.*
What is Cholesterol?
In the body - Cholesterol is a waxy
substance that is essential within the body for
the normal function of our cells. Cholesterol
provides a major component of the sheaths
(covers) that insulate our nerves, as well as
being the starting point for many hormones.
Cholesterol also plays a vital role in the way we
digest fat. The liver produces most of the
cholesterol in our bodies, although many
tissues produce their own.
In food - Cholesterol appears exclusively in
animal products and is found in a number of
foods, such as shellfish, eggs, liver, kidney,
meat, dairy products and poultry.
Lowering Blood Cholesterol
Since the 1980s research has consistently
shown that the amount of saturates in the diet
is a major influence on blood cholesterol
levels. The level of cholesterol in the diet is no
longer considered a priority when trying to
reduce blood cholesterol levels. The section in
the next column on 'Foods to avoid when
reducing blood cholesterol levels' gives
examples of foods high in saturates.
Foods to Help Lower Blood
Cholesterol Levels
Evidence shows that some foods can
actively lower blood cholesterol. However,
keeping a healthy shape, weight and being
physically active is just as important and will
also influence your blood cholesterol in a
positive way.
Eating a balanced diet plus the foods listed
below may help to improve your blood
cholesterol and general heart health:
1. Eat more:
wholegrains
and foods high in soluble fibre
such as pulses,
oats, fruits and vegetables
oily fish such as salmon,
mackerel, sardines.
2. Swap to healthier fats/oils,
but use sparingly, such as
rapeseed or olive oil.
3. If you are still struggling to
lower your cholesterol level
and/or have a strong family
history of heart disease, you
may want to consider a food
fortified with Stanols/ Sterols
such as spreads and yogurts
(follow manufacturer’s
instructions).
Foods to Avoid When
Reducing Blood Cholesterol
Levels
There are certain foods that are high in
saturates to avoid, or limit, in your diet to help
reduce your blood cholesterol
levels.
These include:
Pies and pastries
Sausages
Butter
Ghee
Lard / dripping
Cakes and biscuits made with
butter, lard or other saturated
fat or hydrogenated vegetable
oil
Hard cheeses
Cream
Official Recommendation
In line with the most recent evidence available, the UK Food Standards Agency advises that
cholesterol-containing foods, like eggs and shellfish, need not be restricted if you follow a healthy,
balanced diet that is low in saturates and includes a good mixture of foods from all the major food
groups.
Many cholesterol-containing foods are relatively low in saturates and contain other useful
nutrients such as: protein, iron, zinc, vitamin D, vitamin E and calcium.
The British Dietetic Association advises that if you are eating a balanced diet, you only need to
cut down on eggs, or other cholesterol-containing foods, if you have been told to do so by your
GP or registered dietitian.
Conclusion
Although there are many factors that affect blood cholesterol levels, the easiest way to reduce it
in your diet is to cut down on foods high in saturates, keep to a healthy weight and shape and be
physically active. Make sure your daily diet contains good levels of starchy carbohydrates,
especially wholegrains, at least five portions of fruit and vegetables, low-fat dairy foods and lean
cuts of meat and fish as well as eggs, nuts and pulses.
*Reducing blood cholesterol is only one modifiable risk factor in reducing heart disease and needs to be considered
in the context of other risk factors. Specialist dietary advice should be given to those with inherited disorders. For
more information, please refer to the BDA fact sheets on:
Eating for a Healthy Heart
Getting the Balance Right
Fat - Getting the Balance Right
Omega-3 Fatty Acids - Fishing for Facts
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a cncte Right
F
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F oGeotting the
Fat
The Truth About Trans Fats
Wholegrains - The Way To Go
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This Food Fact sheet is a public service of The British Dietetic Association
intended for information only. It is not a substitute for proper medical
diagnosis or dietary advice given by a Registered Dietitian (RD). To check
that your dietitian is Registered visit www.hpc-uk.org.
Other Food Fact sheets are available from www.bda.uk.com.
© BDA September 2005
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