15
Dr Hala
says....
Usually, the health effects of
cholesterol problems develop
over the course of many years.
The most serious effects
are due to a condition called
atherosclerosis, which is the
narrowing and hardening of
arteries. Other negative health
effects of cholesterol problems
may include angina, coronary
heart disease, heart attack, and
stroke.
A well-balanced diet provides
the right vitamins, minerals and
nutrients to keep the body and
mind strong and healthy. Eating
well can also aid in the prevention
of a variety of diseases and health
problems, as well as helping to
maintain a healthy body weight,
providing energy and promoting
a general feeling of well-being.
Foods containing
cholesterol
Some foods contain cholesterol, this
is called dietary cholesterol. Food that
is high in cholesterol includes kidneys,
eggs and prawns.
If your GP advises you to change your
diet to reduce your blood cholesterol,
the first thing you need to do is to cut
out saturated fat. Instead, increase your
intake of fruit, vegetables and fibre.
Eating food that contains unsaturated
fat can help reduce cholesterol levels.
Replace food containing saturated fats
with food that are high in unsaturated
fat like oil fish (mackerel, salmon), nuts
(almonds, cashews), seeds (pumpkin,
sunflower), vegetable oils and spreads.
Trans fats can also raise cholesterol
levels. These fats can be found naturally
at low levels in some foods (meat and
dairy products). Artificial trans fats can
be found in some processed foods like
biscuits and cakes.
You can reduce the amount of fat in
your diet in the way you cook it. Try
microwaving, steaming, poaching,
boiling or grilling instead of roasting or
frying.
The importance of exercise
An active lifestyle is one of the keys to
lower cholesterol in your blood.
It doesn’t have to be high-impact
exercise. You can walk, cycle, dance
or run! The UK’s National Health
Service (NHS) recommends doing
150-minutes of moderate-intensity
aerobic activity every week to improve
your cholesterol levels.
Fibre and cholesterol
There are two different types of fibre:
- Soluble
- Insoluble
Most food contains a mixture of both!
Soluble fibre can be digested by your
body – whereas insoluble fibre can’t!
Good sources of soluble fibre include:
- Oats
- Beans
- Peas
- Lentils
- Chickpeas
- Fruits & vegetables
Try to increase the amount of these
foods in your diet. Aim to eat AT
LEAST five portions of fruit per day.
LDL Cholesterol
<100 Optimal
100-129 Near optimal/above optimal
130-159 Borderline high
160-189 High
>190 Very high
Total Cholesterol
<200 Desirable
200-239 Borderline high
130-159 Borderline high
>240 High
HDL Cholesterol
<40 Low (increased risk)
FOOD TO AVOID (HIGH IN SATURATED FAT)
Meat pies
Butter
Fatty cuts
of meat
Ghee
Hard
cheese
Cakes/Biscuits
Food
containing
coconut or
palm oil
Cream
