Healthy Cholesterol Levels
High blood cholesterol is a major risk factor for cardiovascular disease and statistics show that cardiovascular disease accounts for the death of more Canadians than any other disease.
In this section you'll learn all about cholesterol, the appropriate levels for you, and what you can do to maintain healthy levels of cholesterol.
What Is Cholesterol?
Learn the basics about different types of cholesterol.
Why the Concern about Cholesterol?
Find out why you should care about your cholesterol levels.
How Much Is In My Food?
Look up the amount of fat and cholesterol in selected foods using this table.
Lowering Cholesterol Levels
Explore some suggestions for lowering your cholesterol levels and how healthy eating can help.
What is Cholesterol?
Cholesterol is a soft, waxy, odourless substance – a fat-like material – found only in foods of animal origin. Plant foods, such as grains, fruits, vegetables, or nuts, do not contain cholesterol.
The cholesterol in our bloodstream comes from two sources – the foods we eat and our bodies' own production process.
The cholesterol in the foods we eat is dietary cholesterol. The most concentrated sources of dietary cholesterol are organ meats such as liver, brain, and kidney. Egg yolk also contains a significant amount of dietary cholesterol. For most individuals, dietary cholesterol intake seems to have a minimum influence on blood cholesterol. The amount of saturated and trans fat in the diet seems to have more important effects on blood cholesterol levels.
We Need Some Cholesterol
Our bodies produce cholesterol, which is essential to life.1 Cholesterol is involved in building strong cell membranes, manufacturing certain hormones and it plays an essential role in the nervous system and the brain.
1 Risk Factors – Cholesterol; Heart and Stroke Foundation of Canada website, accessed July 19, 2006.
Why The Concern About Cholesterol?
High blood cholesterol is a major risk factor for coronary heart disease. The amount of saturated and trans fats in the diet can have important effects on blood cholesterol levels. A diet that is low in saturated fat, cholesterol, and total fat may reduce the risk of heart disease.1
Heart disease is dependent on many factors, including diet, a family history of the disease, age, physical activity, tobacco use, and the presence of other risk factors, such as high blood pressure or high cholesterol levels. High amounts of cholesterol in the blood can build up in the arteries as fatty deposits called "plaques". Plaques that form in the blood vessels around the heart can limit the flow of blood to this important muscle, preventing it from working properly and possibly even leading to a heart attack.1
In Canada, approximately 45% of men and 43% of women have elevated blood cholesterol, and it is estimated that 18% of men and 17% of women have blood cholesterol levels high enough to place them in the high-risk category.2
If you are concerned about your heart health, speak with your health care provider about your personal risk profile.
1 Health Canada website accessed July 19, 2006.
2 The growing burden of heart disease and stroke in Canada 2003, from Centre for Chronic Disease Prevention and Control – Health Canada, Canadian Cardiovascular Society, Heart and Stroke Foundation; accessed online on July 19, 2006.
How Much Cholesterol Is In My Food?
Heart health experts suggest that Canadians try to consume (on average) less than 300mg of cholesterol per day, and less than 20g of saturated and trans fat together.1,2,5 This chart lists the amount of cholesterol and fats found in some of the foods you eat.
| Food3 | Serving Size3 | Total Fat3 | Saturated Fat | Cholesterol |
| Whole Grain Oat cereal4 | 1 cup, 30g | 2g | 0.4g | 0 |
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| Dinner roll, plain | 1 roll, 28g | 2g | 0.5g | 0 |
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| Biscuit, plain, commercially made | 1 sm. biscuit, 35g | 6g | 0.9g | 0 |
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| Brownies, commercially made | 1 brownie, 56g | 9g | 2.4g | 10mg |
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| Chocolate cream-filled sandwich cookies | 1 cookie, 10g | 2g | 0.4g | 0 |
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| Pancakes, plain, from a mix | 1 10cm pancake, 38g | 3.7g | 0.8g | 22mg |
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| Muffins, blueberry, commercially made | 1 muffin, 66g | 4.3g | 0.9g | 20mg |
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| Milk, 2% | 250mL, 258g | 5g | 3.0g | 21mg |
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| Skim milk | 250mL, 259g | 0.4g | 0.3g | 5mg |
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| Cheddar cheese | 50g | 17g | 11g | 53mg |
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| Frozen yogurt | 125mL, 92g | 3.3g | 2.1g | 12mg |
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| Chicken breast, roasted | breast, 100g | 0.6g | 0.2g | 0mg |
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| Poached egg | 1 large, 50g | 5g | 1.5g | 215mg |
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| Atlantic salmon, baked or broiled | 100g | 7.1g | 1.4g | 36mg |
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| Hummus (chick pea spread) | 125mL, 132g | 12.7g | 3.8g | 0 |
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| Soy beverage, enriched | 250mL, 259g | 5g | 0.6g | 0 |
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| Peanut butter, smooth type | 30mL, 32g | 16.3g | 3.3g | 0 |
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| Butter | 1 pat, 5g | 4g | 2.6g | 11mg |
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| Caesar salad dressing, commercially made | 15mL, 15g | 8.6g | 1.3g | 0 |
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| Cheeseburger, single patty, no garnishes | 1 burger, 185g | 33g | 14.8g | 96mg |
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| Apple pie, commercially made | 1/8 of pie, 117g | 12.9g | 4.4g | 0 |
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| Pizza, cheese, meat and vegetable | 100g | 14.4g | 4.7g | 216mg |
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| Split pea & ham soup, ready to serve | 250mL, 254g | 4.2g | 1.7g | 9mg |
1. Krauss RM, Eckel RH, Howard B, et al. AHA Dietary Guidelines. Revision 2000: a statement for healthcare professionals from the Nutrition Committee of the American Heart Association. Circulation. 2000;102:2284-2299.
2. Fodor JG, Frohlich JJ, Genest Jr. JJG, McPherson PR. Recommendations for the management and treatment of dyslipidemia. Report of the working groups on hypercholesterolemia and other dyslipidemias. Can Med Assoc J. 2000;162(1):1441-1447.
3. Canadian Nutrient File, 2005, accessed online on July 20, 2006.
4. Nutrition Facts panel for Cheerios, July 2006
5. Canadian Food Inspection Agency, Guide to Food Labelling and Advertising, last revised October 2002, section 6.3.5, consulted online, on July 26, 2006 4. Copyright General Mills
Lowering Cholesterol Levels
While no single, simple action can ensure good health, a heart-healthy diet based on the principles of balance, variety and moderation, along with healthful lifestyle habits, can minimize the risk of certain diseases. Healthy eating is an important piece of the puzzle.
Canada's Guidelines to Healthy Eating are based on the advice of nutrition and medical experts. These guidelines have been adopted by the Heart and Stroke Foundation and by other groups who are interested in nutrition and health. These experts believe that by eating this way, you may reduce some of the risk factors for heart disease – high blood cholesterol, excess body weight and high blood pressure.
Canada’s Guidelines for Healthy Eating:
- Enjoy a VARIETY of foods.
- Emphasize cereals, breads, other grain products, vegetables and fruit.
- Choose lower-fat dairy products, leaner meats and foods prepared with little or no fat.
- Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating.
- Limit salt, alcohol and caffeine.
For more information about nutrition and dietary guidance for Canadians, visit http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html.
