Cholesterol

We all need cholesterol to make our hormones, cell membranes and Vitamin D, but did you know that it is also needed to regulate the fats in your body? Keeping cholesterol working for us and not against us is important as it may reduce our risk for heart disease.

There are basically two types of cholesterol - HDL (which is considered ‘good’) and LDL (considered ‘bad’). This is because HDL carries fats to the liver for breakdown, whilst LDL carries fat to various parts of the body, including the arteries.

Problems occur when we have too much LDL and not enough HDL. The ‘bad’ cholesterol can damage arteries, increasing the risk of heart disease; this may be reduced by lowering LDL cholesterol and raising HDL cholesterol.

To help prevent high ‘bad’ cholesterol and encourage a healthier balance:

Reduce your intake of:

• Saturated fat , from animal fat and meat, especially red meat and butter.
• High-fat dairy produce .
• Fried foods, fatty foods.
• Refined foods ( processed foods, sweets, cakes, biscuits, soft drinks, fruit juices and white bread) , they are low in fibre, which carries used cholesterol out of the body.
• Alcohol, smoking and sugar - all things that give the liver and gut stress and reduce its ability to deal with ‘bad’ cholesterol.

Increase your intake of:

• Essential fats, whichshould replace animal fats as they have beneficial effects on the HDL:LDL ratio. They regulate cholesterol and promote healing, and can help prevent a build-up of cholesterol and repair any previous damage. They are found in nuts, seeds, and their oils, as well as oily fish such as mackerel, herring, salmon and tuna.
• Olive oil, whichhas been shown to reduce cholesterol. Use it on salads.
• Fibre in fruit, vegetables, beans and whole grains, which should be eaten in place of fatty and salty foods that raise cholesterol levels.
• Oats and apples, whichcontain particular soluble fibre that could improve cholesterol ratios.
• Live, natural yoghurt, which contains the beneficial bacteria that help to regulate cholesterol and keep the gut healthy.
• Garlic and onions, which contain sulphur compounds that help to transport cholesterol and so stops it forming plaques.
• Celery, which should be snacked on freely as it contains a substance that breaks down LDL cholesterol.

Exercise regularly – nothing increases your ‘good’ HDL cholesterol more than actually getting moving – a sedentary lifestyle is the major heart disease risk factor in all respects.

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For more information check out one of our favourite Straight-talking nutritionist Gillian McKeith