What is cholesterol?
Cholesterol is a type of fat in your blood. It is produced by your liver but also comes from the foods you eat. Some cholesterol is required to help with hormone production and fat digestion.
High cholesterol
You may have been told by your health professional that you have high cholesterol (hyperlipidaemia). Dyslipidaemia is another term for when cholesterol is outside the normal range. High cholesterol is when there is too much “bad” (LDL) cholesterol in the blood and too little "good" cholesterol in the blood. Raised LDL causes plaque to build up in your arteries. If this plaque builds up too much and breaks off, it can cause a stroke or a heart attack.
What's normal?
There isn’t a normal or ideal cholesterol level that applies to everyone. If you are at a high risk of a stroke or heart attack, you should aim to have LDL cholesterol less than 1.8 mmol/L.
Lowering cholesterol with lifestyle
1. Choosing heart healthy fats in place of saturated fat
Saturated fat is found in fatty meats and processed foods such as sausages, deli meats, deep-fried foods, baked goods, creams, and butter.
2. Increasing soluble fibre intake
Soluble fibre is found in vegetables (broccoli, carrots, potatoes, kumara), oats, legumes (beans and lentils), and fruit (apples, pear, citrus, berries, and stone fruit).
3. Increase physical activity
Building in regular movement and exercise can help to reduce blood cholesterol – and makes you feel good too. At least 2.5 hours (150 minutes) of moderate-intensity* physical activity is recommended each week.
4. Cut down or cut out alcohol
Drinking too much alcohol, particularly heavy drinking (binge drinking), can increase your LDL cholesterol and triglycerides. Drinking less can help to lower your cholesterol.
5. Having too much body fat, especially around the middle
Eating in a balanced way helps with maintaining a healthy weight and reducing your LDL cholesterol levels.
6. Keep taking meds
It’s important to take any prescribed medications (i.e. statins), especially if you have a family history of high cholesterol.
How Fresh Start can help
Improve Your Diet
Fresh Start can help you to improve the quality of your diet. Meals are packed full of ingredients that can help to lower cholesterol including vegetables, whole grains, legumes, nuts, seeds.
Improve Your Diet
Fresh Start can help you to improve the quality of your diet. Meals are packed full of ingredients that can help to lower cholesterol including vegetables, whole grains, legumes, nuts, seeds.
Nutrition Info
We show you full nutrition info including the saturated fat per serve so you can choose meals that fit with your health goals.
Nutrition Info
We show you full nutrition info including the saturated fat per serve so you can choose meals that fit with your health goals.
Recipe Picks
Look out for our Mediterranean, Heart-healthy and calorie-controlled (under 450 calorie) meals to help with moderating food intake and aiding in weight management.
Recipe Picks
Look out for our Mediterranean, Heart-healthy and calorie-controlled (under 450 calorie) meals to help with moderating food intake and aiding in weight management.
Healthy Fats
Choose meals that hero heart-healthy fat sources such as oily fish (salmon), avocado, nuts and seeds.
Healthy Fats
Choose meals that hero heart-healthy fat sources such as oily fish (salmon), avocado, nuts and seeds.
Our favourite swaps
Here are a few of our favourite swaps to help you lower your cholesterol:
- Choose pantry staples based around healthy fats when cooking Fresh Start meals. Use olive oil instead of butter or coconut oil.
- Use reduced fat milks (i.e. light blue top) instead of standard milk.
- Pick low or reduced-fat dairy products such as edam cheese and low-fat yoghurts.
- Eat lean fresh meats rather than sausages or deli meats.
- Choose oats for breakfast rather than refined breakfast cereals.
- Swap half the mince in your meal for beans or lentils.
- Pick unsalted nuts instead of chips as a snack.
Frequently asked questions
What is the difference between LDL and HDL cholesterol?
LDL cholesterol is referred to as the ‘bad’ cholesterol as this builds up as plaque in your arteries causing a stroke or heart attack if it breaks off. HDL cholesterol is referred to as the ‘good’ cholesterol as it takes the LDL cholesterol out of your arteries, to the liver, where it is broken down and used by the body.
Are eggs high in cholesterol?
While egg yolks are high in cholesterol and are a major source of dietary cholesterol, it is saturated fat that has a greater effect on our blood cholesterol. Eggs are a nutritious whole food that can be part of a balanced diet for most people. People with an increased risk of heart disease, can eat up to six eggs per week.
Is all fat bad?
No. There are different types of fat: saturated fat, trans fat and unsaturated fat (monounsaturated and polyunsaturated). Ideally, we want most of the fat in our diet to come from foods containing heart-healthy monosaturated and polyunsaturated fats because this benefits our cholesterol. These fats are found in olive oil, nuts, avocado, seeds and vegetable oils.
Will a special margarine help lower cholesterol?
Plant sterols (phytosterols) are added to some margarines (i.e. Flora Pro-Active). There is good science to show that if you have at least 2g plant sterols per day it can help to lower cholesterol however, your overall diet is most important for managing high cholesterol.
References: 1. https://www.hri.org.nz/health/learn/risk-factors/high-cholesterol 2. https://www.heartfoundation.org.nz/wellbeing/managing-risk/managing-high-cholesterol 3. https://www.heartfoundation.org.nz/wellbeing/managing-risk/managing-high-cholesterol#lower 4. https://nutritionfoundation.org.nz/cholesterol/ 5. https://nutritionfoundation.org.nz/nutrition-facts/nutrients/fat/ 6. https://www.heartfoundation.org.nz/wellbeing/healthy-eating/nutrition-facts/eggs-and-cholesterol 7. https://www.foodstandards.gov.au/sites/default/files/publications/Documents/EU%20health%20claims%20reviews/Systematic%20review%20phytosterols%20and%20cholesterol.pdf 8. https://www.heartfoundation.org.nz/wellbeing/managing-risk/managing-high-cholesterol/7-foods-that-may-lower-your-cholesterol