What about dairy?
Despite common confusion about dairy and cholesterol, nutrient rich foods such as milk, yogurt and cheese can be included as part of a healthy, balanced diet.
Did you know?
The Department of Health recommends 3 servings from the ‘milk, yogurt and cheese’ food group each day. One serving is equal to 200ml of milk, a 125g pot of yogurt or 25g of cheese. Also, Irish dairy has one of the lowest carbon footprints globally.
Useful Links
The National Dairy Council ndc.ie
Irish Nutrition & Dietetic Institute indi.ie
Irish Heart Foundation irishheart.ie
Department of Health –The Food Pyramid and Activity Guidelines healthyireland.ie
BMI calculator safefood.ie
Quit Smoking - HSE quit.ie
Dairy & Cholesterol
Milk, yogurt and cheese provide a rich matrix of nutrients including protein, vitamin A, vitamin B2, vitamin B5, vitamin B12, calcium, phosphorus, potassium, iodine and zinc.
A glass of semi-skimmed milk provides less than 5% of both the calories and fat in a standard daily diet. Higher fat dairy products such as butter and cream should be used sparingly
Typically, a balanced 2,000 calorie diet allows for about 22g of saturated fat (s. fat) per day
Nutrition Booklets free to order from publications@ndc.ie
• Children
• Teenagers
• Adults
• 50+ Years
• Sports Nutrition Handbook
• Bone, Muscle & Joint Health
• Common Dairy Myths
• Dairy Allergy & Intolerance
• Dairy & Blood Pressure
t: +353 1 290 2451
e: publications@ndc.ie w: ndc.ie
NDCIreland NDC_ie @NDC_ie
What is Cholesterol?
Cholesterol is a fatty substance produced naturally in our bodies and is also found in some foods. It has many essential roles in health, including the production of hormones and the formation of cells. However, when cholesterol levels exceed the normal, healthy range, it is associated with increased risk of cardiovascular disease.
Getting Tested
Your doctor can measure your cholesterol using a simple blood test. As levels can change over time, your doctor will advise on how often to get tested. Other risk factors such as your blood triglyceride levels, activity levels, body weight, age, gender and family history will also be considered. Those with high cholesterol will be given tailored advice or treatment, depending on their individual needs.
Healthy Tips for Normal Cholesterol
High cholesterol can be inherited, although quite often it results from unhealthy diet and lifestyle choices. This makes it largely preventable and treatable, with a healthy diet and regular physical activity being key in maintaining healthy cholesterol levels.
Diet
A build-up of cholesterol can cause an artery blockage, which may lead to a heart attack or stroke.
Cholesterol is broadly categorised into three types. The levels will vary naturally over time and between people, but the following ranges are considered normal:
Total cholesterol 5 mmol/l or less
LDL cholesterol 3 mmol/l or less
HDL cholesterol At least 1 mmol/l
Source: Health Service Executive, 2018
Total cholesterol
This is the sum of the main cholesterol components in your blood.
LDL cholesterol (Low Density Lipoprotein)
LDL cholesterol is responsible for transporting fat molecules around your body. It is known as ‘bad cholesterol’ because high levels can stick to your artery walls, causing them to narrow by forming a plaque.
HDL cholesterol (High Density Lipoprotein)
HDL cholesterol ‘mops up’ excess bad cholesterol in your arteries and carries it to your liver where it is broken down and passed out of your body. It is known as ‘good cholesterol’ because it is protective against cardiovascular disease.
Choose healthier fats and consume in moderation
Healthy fats such as mono- and poly-unsaturated fats are found in foods such as seeds, nuts, avocados and in vegetable oils such as olive, sunflower and rapeseed oil. These types of fats help to lower LDL (bad) cholesterol.
High saturated fat intake from some foods is associated with increased LDL cholesterol levels. To reduce your intake, limit greasy foods, hard fats, fatty or processed meats, pastry, cakes, biscuits and chocolate. Choose leaner cuts of meat and include oily fish such as salmon or mackerel up to twice a week.
Eat plenty of fruit and vegetables
The Department of Health recommends consuming at least 5-7 servings of fruit and vegetables each day. Aim for a variety of different types and colours across most meals and snacks.
Choose fibre-rich foods
Oats, beans, lentils, barley, seeds, nuts, wholegrain breads and cereals are rich in fibre, which helps to maintain normal blood cholesterol levels.
Lifestyle
Maintain a healthy body weight
A BMI calculator can be used to check if you have a healthy body weight. If you are overweight, losing just 10% of your body weight will help to lower your cholesterol levels and decrease your risk of heart attack and stroke*.
Exercise regularly
Regular physical activity can increase levels of HDL (good) cholesterol and improve your cardiovascular function. At least 30 minutes a day of moderate intensity activity, five days a week is recommended for adults. Choose an exercise you enjoy and that can easily fit with your routine. Remember, any physical activity such as walking or housework is good for your health.
Avoid smoking
Smoking is associated with several negative effects including decreased levels of HDL cholesterol.
*American Heart Association, 2017
Artery with cholesterol plaque Normal artery