Cholesterol

Cholesterol is a fatty substance known as a lipid. It is mostly made by the liver from the fatty foods we eat and is vital for the normal functioning of the body. It is the precursor to both the male hormone testosterone and the female hormone oestrogen, which cannot be made without it.

The two main lipoproteins are LDL and HDL.

[if !supportLists]● [endif]Low-density lipoprotein (LDL). LDL is the main cholesterol transporter and carries cholesterol from your liver to the cells that need it. If there is too much cholesterol for the cells to use, this can cause a harmful build-up in your blood. Too much LDL cholesterol in the blood can cause cholesterol to build up in the artery walls, leading to disease of the arteries. For this reason, LDL cholesterol is known as 'bad cholesterol', and lower levels are better.

[if !supportLists]● [endif]High-density lipoprotein (HDL). HDL carries cholesterol away from the cells and back to the liver, where it is either broken down or passed from the body as a waste product. For this reason, it is referred to as 'good cholesterol', and higher levels are better.

Normal cholesterol level The UK government recommends that cholesterol levels should be less than 5mmol/L.

How to make changes Lifestyle and dietary changes can make a difference! Exercise can raise HDL and lower LDL cholesterol. 20-30 minutes of exercise a day is needed. Quit smoking as this will increase oxidation of LDL.

Foods to decrease

• Hydrogenated and trans fats found in margarines, cakes, biscuits, chips, shortenings and many ready meals

• Heated vegetable oils, deep fried foods and rancid oils, roasted nuts

• Processed and fatty cuts of meats including bacon, salami, cold meats

• Full fat dairy products especially cheese

• Black tea and coffee

• Refined carbohydrates and foods high in sugars (cakes, biscuits, white rice & pasta, processed white breads and pastries

• Excessive amounts of alcohol

• Fried foods and takeaways in general

• Salty foods & don't add salt to your food – try using other herbs and spices for flavour

• Barbeque or burnt foods

Foods to Increase

• Fruit & vegetables – eat 5-9 portions of fruit and vegetables a day.

• Apples contain pectin, binds to cholesterol in the gastrointestinal tract, assisting in removing LDL from the body.

• Foods rich in flavanoids (berries) as they are high in antioxidants and therefore protective for arteries

• Eat a diet high in fibre (oats, brown rice, millet, barley, buckwheat, psyllium husks

• Eat cold water oily fish (tuna, sardines, wild salmon) 2-3 times a week

• Eat a handful of raw nuts & seeds daily – high in essential fatty acids – almonds, pumpkin seeds, sunflowers seeds etc

• Include flaxseed, coconut oil or cold pressed olive oils in your dressings or smoothies

• Have freshly squeezed juices – carrot, celery, beetroot, parsley, apple, ginger, orange

• Increase your garlic as it has been shown to help lower cholesterol levels

• Globe artichoke, fennel and dandelion root tea stimulate liver function which in turn will help with cholesterol levels

• Green tea lowers cholesterol

• Increase your water intake to 2 litres a day, as this will help with elimination.