Show
Cholesterol is a waxy, fatty substance produced naturally by your liver and found in your blood. Cholesterol is used for many different things in your body, but it can become a problem when there is too much of it in your blood. High levels of cholesterol in your blood are mainly caused by eating foods that aren’t part of a heart-healthy eating pattern. By following a heart-healthy eating pattern, you will be eating in a way that is naturally low in unhealthy fats and high in healthy fats. Types of cholesterolThe two main types of cholesterol are:
How is cholesterol measured?Most people with high cholesterol feel perfectly well and often have no symptoms. Visit your GP to find out your cholesterol level (with a blood test) and to find out what you need to do if your levels of bad cholesterol are high. For people aged 45 years and over, you can have your cholesterol checked as part of a Heart Health with your GP. If you identify as Aboriginal and/or Torres Strait Islander, you should have your cholesterol checked from age 18 years. What causes high cholesterol?Some causes of high cholesterol include:
Drinking too much alcohol can increase your cholesterol and triglyceride levels. Some medical conditions can cause high cholesterol levels including kidney and liver disease and underactive thyroid gland (hypothyroidism). People with type 2 diabetes and high blood pressure often have high cholesterol. Some types of medicines you take for other health problems can increase cholesterol levels as well. Cholesterol and healthy eatingWhat we eat has an impact on our cholesterol levels and can help reduce our risk of disease. The Heart Foundation recommends following a heart-healthy eating pattern, which means eating a wide variety of fresh and unprocessed foods and limiting highly processed foods including take away, baked goods, chocolate, chips, lollies and sugary drinks. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body. A heart-healthy eating pattern includes:
This way of eating is also naturally high in fibre, which is good news, because a high intake of dietary fibre can also reduce levels of bad cholesterol in the blood. Also, be mindful of how much you are eating. Portion sizes have increased over time and many of us are eating more than we need which can increase our cholesterol and risk of heart disease. Ideally, a healthy plate would include servings of ¼ healthy proteins, ¼ wholegrains and ½ colourful vegetables. Serving size can vary depending on age, gender and specific nutrition needs. Healthy eating tips to lower cholesterolAs well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:
You can also speak to an Accredited Practising for specific advice. Check out the Heart Foundation for a range of simple, delicious recipes including vegetarian recipes and those that include plant-based proteins such as lentils, chickpeas and beans: Dietary fibreIf you are trying to lower your cholesterol, aim to eat foods that are high in dietary fibre (particularly soluble fibre), because they can reduce the amount of LDL (bad) cholesterol in your blood. You can increase your fibre intake by eating:
Dietary fatsFollowing a healthy, balanced diet that is low in saturated fats and trans-fats can help to lower your cholesterol. Aim to replace foods that contain unhealthy, saturated and trans-fats with foods that contain healthy fats. Unhealthy fatsFoods high in (unhealthy) saturated fats include:
Foods high in (unhealthy) trans fats include:
Healthy fatsFoods high in (healthy) polyunsaturated fats include:
Foods high in (healthy) monounsaturated fats include:
Triglycerides in your bloodIn addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your body’s fat deposits. Hormones release triglycerides to make energy between meals. When you eat, your body converts any extra energy (kilojoules) it doesn’t need right away into triglycerides. If you regularly eat more energy than you need, you may have high triglycerides. Lowering triglyceridesSome ways to reduce triglyceride levels include:
Treatment for high cholesterolMaking lifestyle changes, especially changing some of the foods you eat, and regular physical activity, are very important to help reduce high LDL (bad) cholesterol.
Where to get helpThis page has been produced in consultation with and approved by:
This page has been produced in consultation with and approved by:
This page has been produced in consultation with and approved by:
Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. |