High cholesterol

What is cholesterol?

Why is cholesterol a health problem?

How is my cholesterol level measured?

How can I improve my cholesterol levels?

Are you confused about cholesterol?

Wondering how to tell the difference between "good" and "bad," "high" and "low," "saturated" and "unsaturated?"

Confusing as the subject may be, the bottom line is clear. Lowering your cholesterol can substantially reduce your risk of heart disease or stroke. Nearly half of all Canadians have some type of elevated cholesterol and it's rapidly becoming a serious, national health problem. Learning how to control your cholesterol levels will deliver many long-term health benefits and is an important part of a healthy lifestyle.

What is cholesterol?
Cholesterol is a type of fat made naturally in your liver. Fat has a bad reputation because people think it's unhealthy. But, in fact, you need a certain amount of fat in your bloodstream to keep your body functioning normally. Fats provide energy-rich sources of fuel for vital organs and are key building blocks in the production of cells and hormones.

There are two major types of blood fats: cholesterol and triglyceride. These fats travel through your bloodstream by attaching themselves to certain proteins, forming a lipoprotein.

The term "cholesterol" usually refers to two types of lipoprotein:

Although cholesterol is the fat that everyone worries about, triglyceride is actually the most common type of fat in your body. Triglycerides are usually stored in fat cells until they are released for use as an energy source.

back to top

Why should I be concerned about cholesterol?
While some fat is necessary for good health, too much fat in your bloodstream can lead to long-term problems. Because plaque (LDL cholesterol deposits) narrows your arteries and reduces the flow of oxygen-enriched blood to your organs, it can lead to a condition called atherosclerosis , which is the main cause of heart disease and stroke. Atherosclerosis is a hardening of the arteries caused by fatty deposits that build up on the inner artery walls. These deposits increase the risk of heart attack and stroke by damaging the arteries and interfering with blood flow.

Sometimes, plaque can break away from your artery walls and trigger a blood clot that blocks blood circulation. If a blood clot blocks an artery to your heart, it can cause a heart attack. If it blocks an artery to your brain, it can cause a stroke. Because of these health risks, you should try to keep your LDL cholesterol levels fairly low.

On the other hand, HDL cholesterol is considered good for you, so you should try to keep this type of cholesterol level high. HDL protects you from atherosclerosis and heart disease by helping to carry "bad" LDL cholesterol away from your blood vessel walls. Maintaining the proper balance between HDL and LDL cholesterol is essential for good health.

The relationship between triglycerides and heart disease is less clear. Many people with heart disease have elevated triglyceride levels, so there definitely seems to be a connection between the two conditions.

back to top

How are my cholesterol levels measured?
Because high cholesterol has no symptoms, you must have a cholesterol blood test to determine if your levels are higher than normal. A cholesterol test will measure:

The results of the test will tell your doctor if your cholesterol levels are:

It's important to remember that cholesterol levels can change with time. The results of one test may not accurately represent the amount of cholesterol in your blood. Your doctor will also take your age, sex and heart disease risk factors into consideration before recommending a healthy cholesterol level for you.

back to top

How can I improve my cholesterol levels?
1. Eat less fat and cholesterol – Your body naturally produces all the cholesterol you need to stay healthy. But you also get dietary cholesterol from the food you eat. Every food that comes from animals (e.g. meat, butter, eggs, cheese) contains some cholesterol. Eating a balanced, nutritious diet will help you keep your cholesterol levels under control.

The type of fats in your diet can also affect your cholesterol. "Good" or unsaturated fats can lower cholesterol levels and "bad" or saturated fats and trans fats can raise them. A diet high in saturated and trans fats is one of the main causes of high blood cholesterol. Try to limit the total amount of fat in your diet to no more than 30% of your total daily calories. Learn more about reducing the amount of cholesterol and fat in your diet.

2. Eat more fibre – Foods high in fibre, such as fruits, vegetables, grains and legumes, can help lower your blood cholesterol levels. Try to eat 5 to 10 servings of fruit and vegetables and 5 to 12 servings of grain daily. Visit Healthy diet 101 for more information on serving sizes and healthy eating.

3. Control your weight – Being overweight increases your triglycerides and lowers your HDL levels. A safe and sensible approach to weight loss will help you keep those extra pounds off for good. Visit Healthy weight loss for more information on maintaining a healthy weight.

4. Be more active – Being inactive can lower the amount of good cholesterol in your blood and increase the bad cholesterol levels. Aim for at least 30 minutes of physical activity every day. You'll find lots of good ideas for making exercise a regular part of your day by exploring the Get fit for life section.

5. Don't smoke – Cigarette smoking damages the walls of your blood vessels, making them more susceptible to cholesterol deposits. Smoking may also lower your HDL levels by as much as 15%. If you don't smoke, don't start and try to avoid secondhand smoke. If you do smoke, it's time to quit. Get practical advice on how to stop smoking.

6. Drink alcohol in moderation – High triglyceride levels have been associated with high levels of alcohol consumption. If you're a woman, try to limit your alcohol intake to nine standard drinks a week- if you're a man, your limit should be no more than 14 standard drinks a week. For more information on low-risk drinking guidelines, visit Keep it to a minimum.

7. Take your medication as prescribed – For some people, changing eating and exercise habits may not be enough to lower cholesterol levels. If your blood cholesterol levels are high, your doctor may suggest stricter dietary controls or specific drugs to help keep your cholesterol under control. If your doctor recommends medication for you, always take it just as prescribed. Do not skip doses or stop taking it without consulting your doctor.

back to top