Have you been diagnosed with high cholesterol? Then you're not alone. At Livity, we meet many people who want to understand what can help, without having to change their diet completely. Small changes can make a big impact, and below we give you some simple dietary advice.

‍

What is cholesterol?

Cholesterol is a vital fat that the body uses, among other things, as building blocks of cell walls, hormones, vitamin D, bile acids and to transport fatty acids into the blood. The cholesterol the body needs is produced by the body itself. There are two main types: LDL (“the bad”) and HDL (“the good”). Too much LDL can damage blood vessels and increase the risk of cardiovascular disease.

The body needs a certain amount of cholesterol, but too high levels can be harmful. When too much LDL cholesterol is absorbed into the vein wall, it creates inflammation and deposition of lime. This makes the blood vessels narrower and stiffer (atherosclerosis). If this happens in the blood vessels of the heart it can lead to a heart attack and heart spasm.

‍

Diet - What should you eat?

A good diet is essential to lower LDL cholesterol and protect the heart:

• Less saturated fat (fatty meat and dairy products), which can be replaced with unsaturated fats (fish and nuts)
• Liquid vegetable oils should be chosen over tropical fats (coconut fat, palm fat and cocoa) or butter
• Foods with plant sterols, e.g. Vita Pro Active margarine
• Lean dairy products
• Max 500 g lean meat or chicken per week
• Limit mixed meats such as sausages, ground beef and salami
• A varied selection of vegetables, fruits and berries
• Coarse-grained products with a lot of fiber, especially oats and barley
• Legumes such as beans, lentils, peas and chickpeas
• Limit foods with cholesterol such as eggs, liver, blood food and roe, but 1-2 eggs per week, a slice of bread with caviar per day and a slice of bread with liver pate per day will do fine

‍

Fat quality counts

The type of fat you eat has a huge impact on your cholesterol. The saturated fat increases the bad cholesterol (LDL), while the unsaturated fat contributes positively.

• Saturated fats increase LDL cholesterol, and are mainly found in animal foods such as fatty meats and dairy products. Examples of fatty meat products are sausages, meatballs, minced meat, salami and bacon. Examples of fatty dairy products are cream, butter, sour cream and creme fraiche.
• Unsaturated fats contribute positively to cholesterol, and is found in the plant kingdom as olive oil, canola oil, nuts, oil- and mayonnaise-based products. But note that tropical oils such as palm oil, coconut oil and cocoa contain saturated fats. Oily fish such as salmon and mackerel also have unsaturated fats and should be eaten at least 2-3 times a week

‍

Fruits and vegetables

You should eat vegetables, fruits and berries every day. It contains antioxidants and dietary fiber that can reduce the harmful effects of bad cholesterol on blood vessels.

• Eat at least five servings daily, preferably at each main meal
• Vary what vegetables and fruits you eat to get a good variety of vitamins, minerals and antioxidants.
• In a busy everyday life, a good tip is to always have frozen options available.

‍

Whole grains and dietary fiber

• Eat whole grain bread and unsweetened cereals every day
• Go for high fiber and low fat/sugar/salt products
• 70-90 grams of whole grains daily is ideal - it is equivalent to about 3 slices of bread with wholemeal flour
• Look for the Keyhole Tag

‍

Coffee habits

Coffee is a natural part of many people's daily lives, but if you have high cholesterol, you should:

• Choose filter coffee or instant coffee over cooking coffee, press can, capsule coffee or espresso. The latter contain substances that increase cholesterol.
• Avoid milk-based coffee drinks with whole milk, which are high in saturated fat

‍

What other lifestyle changes can one make to reduce cholesterol?

• Eat healthy and balanced
• Stay active for at least 30 minutes a day
• Reducing sedentary lifestyle
• Weight reduction in overweight
• Reducing alcohol intake and smoking cessation
• Avoid stressing for a long time without resting well from time to time
• Monitor your blood pressure

‍

Dietary and lifestyle changes should be tried for 3—12 months before a doctor decides whether medication is needed.

‍

Sources: LHL, HelseNorge

‍