Fat and Cholesterol

Fat

We all need some fat in our diet. Fat provides us with energy, essential fatty acids and is also needed to help our body absorb some vitamins. All fats and oils such as butter, margarine, low fat spreads, lard, oils and ghee are naturally gluten-freeWhen a food has less than 20 parts per million (ppm) of gluten so it is safe for people with coeliac disease to eat. .

Fat contains more than double the number of calories per gram compared to protein and carbohydrates and too much fat in the diet can lead to weight gain. Eating too many foods that are high in saturated fat can increase the amount of cholesterol in your blood, which can increase your risk of heart disease.

There are three types of fat in the diet – all contain the same amount of energy (calories) per gram, but have different effects on the body.

Saturated fats

Foods that are high in saturated fat include lard, butter, cream and fat on meat. Fried food, biscuits, cakes and pastries can also be high in saturated fat, depending on the type of fat used in their preparation. 

Full-fat cheeses, full-fat milk and other dairy products that may be a valuable source of calcium in your glutenA protein that is found in the cereals wheat, barley and rye. -free diet, are also high in saturated fat so it is advisable to use lower fat versions.

The amount of saturated fat in your diet has a large effect on the level of cholesterol in your blood. Too much saturated fat can raise the level of cholesterol in your blood. Too much cholesterol can increase your risk of heart disease.

How do I reduce my saturated fat intake?

• Choose lean cuts of meat or cut off the white fat before cooking.
• Remove any skin from poultry before cooking.
• Steam, poach, boil, grill, bake or microwave foods instead of frying.
• Choose low fat dairy products  instead of full fat options, for example cheese, milk and yoghurt.

Polyunsaturated fats

Polyunsaturated fats such as sunflower and corn oil come from vegetable sources. These fats can help lower cholesterol levels.

Omega 3 is a type of polyunsaturated fat which can help thin the blood and can also have anti-inflammatory properties.

Good sources of omega 3 oils are:

• oily fish such as mackerel, sardines, pilchards, salmon, trout, herring, kippers and fresh (not tinned) tuna
• walnuts
• rapeseed
• oils such as rapeseed, flaxseed, linseed, corn and sunflower.

How much fish should I eat?

Fish is naturally gluten-free. We should all try and have two portions of fish each week, one of which is oily.  Fresh, frozen and tinned all count. It is recommended that women of child bearing age, who are thinking of having a baby in the future, should have a maximum of two portions of oily fish a week (a portion is about 140g). Four portions a week is the maximum for other adults.

Monounsaturated fats

Monounsaturated fats such as olive and rapeseed oils come from vegetable sources and can help lower cholesterol levels. Avocados, nuts and seeds are also good sources of monounsaturated fat.

Where possible choose polyunsaturated and monounsaturated fats instead of saturated fats, but be careful to use only a small amount. If you use oil in cooking, you may find it useful to measure it out using a teaspoon / tablespoon rather than just pouring it into the saucepan.

What is cholesterol?

Cholesterol is a type of fat found naturally in the body. It is needed for cells in our bodies to work normally. Most of the cholesterol in our bodies is produced by the liver, although many other tissues also produce cholesterol.

Cholesterol is found in some foods, such as shellfish, eggs, liver and kidneys. However, the cholesterol from foods in your diet does not have a large effect on cholesterol levels in the blood. So, you don’t need to completely cut out these foods from your diet. You do need to follow a healthy balanced diet that is low in saturated fat. 

What happens if you have high cholesterol levels?

High levels of cholesterol in the blood are linked to an increased risk of heart disease and stroke. There are several factors which increase risk of heart disease, these include:

• a diet high in saturated fat
• being overweight or obese
• high blood pressure
• age – your cholesterol levels generally rise as you get older
• gender – men are more likely to be affected than women.

The level of cholesterol in your blood is largely decided by your genes. Some health conditions and medications can also affect your cholesterol level.  Making changes to your diet and lifestyle can help to reduce your blood cholesterol. If making changes to your diet does not reduce your cholesterol levels your GPGeneral Practitioner, or local doctor may suggest you take medication to lower your cholesterol.

Cholesterol levels are often linked to body weight. After diagnosis of coeliac diseaseA condition where a person is unable to eat gluten as it makes their body attack itself. and starting the gluten-free diet, some people put on weight. This is because the gut starts to heal and you are able to absorb nutrients from food much better than you were before you started the gluten-free diet. This can cause a raised cholesterol level.

Top tips for reducing blood cholesterol:

• Reduce the amount of saturated fat in your diet. Choose lower fat dairy products, such as skimmed or semi-skimmed milk, low fat yoghurts and reduced or low fat cheeses, cut all fat off meat and where possible choose lean cuts (or drain minced beef) and cut down on fatty, sugary foods like cakes, biscuits, pies, pastries, butter, ghee and cream.
• Swap saturated fats for monounsaturated or polyunsaturated fats. These fats can help lower cholesterol but use sparingly.
• Foods high in monounsaturated fats include olive oil, rapeseed oil and avocado 
• Foods high in polyunsaturated fats include sunflower, safflower, sesame and corn oils and soft margarines that are labelled high in polyunsaturated fats.
• Remember that all fats (saturated, monounsaturated, polyunsaturated) are high in calories.  If you’re watching your weight, cut down the amount of fat in your diet.
• Eat more fish. Aim for two portions a week, one of which should be oily fish, such as herring, mackerel, trout, kippers, salmon, or fresh (not tinned) tuna. 
• Increase the amount of soluble fibre you eat. This is a type of fibre that is found in fruit, vegetables, pulses (peas, beans and lentils) and gluten-free oats*. A list of manufacturers of gluten-free oats is available in the Food and Drink DirectoryOur annual Directory of gluten-free food and drink which manufacturers voluntarily submit to. .
• It is also important to try and keep your weight at a healthy level. Keeping active will help with this. For more information talk to a Registered DietitianAn expert in food and nutrition. who can offer you support in following a healthy gluten-free diet. 

Should I use plant stanol/sterol products?

Plant stanols and sterols are found naturally in small amounts in fruits, vegetables, nuts, seeds and vegetable oils. There is evidence to suggest that they may help to lower cholesterol levels. 

Some manufactured products, such as Benecol and Flora pro.activ spreads and drinks, that contain higher amounts of plant sterols and stanols are now available.  To obtain cholesterol lowering benefits, you need to use these products on a regular basis. Follow the manufacturer’s instructions on recommended daily amounts. This should be found on the packaging. Check your Food and Drink Directory for suitable products.

*It is important to talk to your healthcare team (GP, Registered Dietitian) if you are thinking about introducing gluten-free oats in to your diet.