Health Notes This information provides a general overview on this topic and may not apply to

everyone. To find out if this information applies to you and to get more information on
From Your Family Doctor this subject, talk to your family doctor.

Cholesterol
  What you can do to lower your level.
2007 rev.

Cholesterol is a type of fat made by your liver. Some begins at the age of 40 for men and 50 for women (or
cholesterol comes from the food that you eat. Foods that earlier if they have stopped having regular menses).
come from animals – such as eggs, meat, and dairy products
– have cholesterol in them. Foods that come from plants How often you have your cholesterol level checked
don’t have cholesterol. But it’s not just the cholesterol in depends on your age, family history, and what other risk
foods that counts. Foods high in saturated fat (hydrogenated factors for heart disease you have. If your cholesterol is
vegetable fats, tropical fats [coconut and palm oil], and up, your family doctor can also advise you when to have
animal fats) can also raise your cholesterol level. follow-up cholesterol level check.

Why is a high cholesterol Other risk factors for heart disease

• Being a man of 45 years of age or older
level unhealthy? • Being a woman of 55 years of age or older
Some cholesterol is needed for good health but too
• Having a male parent, grandparent, or sibling who had
much cholesterol in your blood can raise your risk of
heart disease before age 55
having a heart attack or stroke. The extra cholesterol in
your blood may be stored in your arteries (large blood • Having a female parent, grandparent, or sibling who
vessels) and cause them to narrow. Large deposits of had heart disease before age 65
cholesterol can completely block an artery. If an artery • Smoking
that supplies blood to your heart becomes blocked, a • Having high blood pressure
heart attack occurs. If an artery that supplies blood to • Having diabetes
your brain becomes blocked, a stroke occurs. • Having a total cholesterol to HDL cholesterol ratio above 4
• Having an LDL cholesterol level above 2.0 mmol/L (in
Cholesterol travels through the blood in different types of the presence of other risk factors)
packages called lipoproteins. Low-density lipoproteins (LDL) • Having an HDL cholesterol level below 1.0 mmol/L
deliver cholesterol to the body, and high-density lipoproteins • Being very overweight
(HDL) remove cholesterol from the bloodstream. • Having excess fat around your waist (more than 102 cm
for men and 88 cm for women)
Too much LDL cholesterol is bad for the body because it
• Having already had a stroke or a heart attack
builds up in the arteries, while the HDL form is good because
• Having already had angioplasty or heart surgery
it helps remove cholesterol from the bloodstream. It’s the
balance between the different forms of cholesterol that tells • Not exercising
you what your cholesterol level means. • Metabolic syndrome
• Being on hormone replacement therapy for
more than 5 years
When should I start having my
cholesterol level checked? What is metabolic syndrome
If you are 20 years or older, talk to your family doctor to
see whether you should have your cholesterol tested. (or syndrome X)
If you have no risk factors, routine screening usually It is a condition involving the combination of risk factors
for heart disease such as being overweight (or excess
abdominal fat), high cholesterol, high glucose and high
blood pressure. Since each of these risk factors individually
puts you at risk for heart disease, having 3 or more of them
together increases your risk 6 times more for a heart attack
or stroke. Syndrome X is the result of inactivity and a diet
rich in saturated fats. It can be controlled with lifestyle
 Health Notes From Your Family Doctor
changes such as healthy eating, exercise, weight loss, and family doctor may want to discuss using medicine to lower
smoking cessation. your cholesterol level. This is a lifelong treatment, so it
should be thought about only if healthy habits don’t work.
What should my cholesterol level be?
Your doctor will measure your cholesterol level. If the total What sort of foods are healthy choices?
level is high, a second test may be done to measure the Lowering your cholesterol level by eating healthy foods
levels of HDL and LDL. low in fat is easier than you might think. It mostly takes
a bit of common sense and a real interest in improving
If your total level is high because of a high LDL level, you may your health. You don’t have to quit eating your favourite
be at higher risk of heart disease or stroke. If your total level is foods, although you might need to eat them less often or
high only because of a high HDL level, you’re not at higher risk. sometimes replace them with healthier choices. Foods
low in total carbohydrates, and saturated and trans-fatty
Target LDL, HDL, and total acids, but high in complex carbohydrates, protein, and
cholesterol:HDL levels mono- and polyunsaturated fat can help you lose weight.
Your doctor can determine your target levels based on your
risk factors for heart disease using your age, gender, total
and HDL cholesterol, blood pressure level, medications,
Eat more of these foods:
and smoking status. • Omega-3 fatty acids from fish and plant source
• Fish, poultry without the skin, lean beef
• An LDL cholesterol level of less than 3.0 mmol/L is best • Skim or low-fat milk
• An HDL above 1.0 mmol/L is best • Sherbet, sorbet, ice milk
• If your risk is low, your LDL cholesterol should be less • Egg whites
than 5.0 mmol/L and total cholesterol HDL-C ratio should • Steamed vegetables
be less than 6.0 • Baked potatoes
• If your risk is moderate, your LDL cholesterol should be • Clear soups
less than 3.5 mmol/ and total cholesterol HDL-C ratio • Unsaturated vegetable oils: corn, canola, safflower,
should be less than 5 sesame, sunflower, olive, soybean
• If your risk is high, your LDL cholesterol should be less • Angel food cake
than 2.0 mmol/L and total cholesterol HDL-C ratio should • Graham crackers, animal crackers, fig bars, vanilla wafers,
be less than 4.0
lady fingers
• An HDL cholesterol level of less than 1.0 mmol/L means
• Pretzels, air-popped popcorn, bagels, English muffins
you’re at higher risk for heart disease.
• Pancakes or cereal with low-fat milk
• If you have diabetes, your LDL should be less than
2.0 mmol/L. • Fruit
• If you’ve already had a heart attack your LDL needs to be
less than 2.0 mmol/L. Eat less of these foods:
• Sausage, organ meats (like liver)
What can I do to improve • Whole milk
my cholesterol level? • Ice cream
You can do a number of things to improve your • Egg yolks
cholesterol level. Eating healthy food can help lower your • Buttered or fried vegetables
LDL cholesterol level, and a healthy diet may help protect • French fries
the body from the damaging effect of cholesterol. You • Creamed soups
can raise your HDL cholesterol level by quitting smoking
• Saturated fats: butter, coconut oil, palm oil, lard, bacon fat
if you smoke, losing weight if you are overweight, and
• Cheesecake
exercising.
• Pastries, doughnuts
Following a healthy low-fat diet almost always lowers • Potato chips
cholesterol levels. If healthy eating, exercising, and other • Refined carbohydrates and sugar
changes don’t work after about three to six months, your • Eggs and bacon

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This health education material was developed and adapted by The College of Family Physicians of Canada from online
materials developed by The American Academy of Family Physicians, with permission. It is regularly reviewed and updated
by family physician members of the CFPC Patient Education Committee, who refer to the current evidence-based medical
literature. These pages may be reproduced for not-for-profit educational purposes only. Support for this program has been
provided by a grant to the CFPC Research and Education Foundation by Scotiabank.

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