CHOLESTEROL TYPES The body needs the right amount of cholesterol to remain healthy - too much cholesterol can be a serious health risk. Cholesterol is carried through the blood stream by a High-Density Lipoprotein (HDL) and a Low Density Lipoprotein (LDL). HDL carries the cholesterol away from the heart and blood vessels, which prevents the arteries from narrowing. HDL is therefore known as “good” cholesterol. LDL cholesterol is more likely to cause a build up on artery walls. LDL is known as “bad” cholesterol. If this occurs, the build up of cholesterol in the coronary arteries can restrict the blood flow to the heart, which is the leading cause of heart disease in the Western world. REASONS FOR HIGH CHOLESTEROL The most common cause of high cholesterol in the Western world is a diet that is high in saturated fats, which makes the body produce more cholesterol than it needs and is capable of getting rid of. A family history of high cholesterol levels with a normal intake of cholesterol may mean that the body finds it difficult to cope with normal amounts of cholesterol. If you have high cholesterol levels with high blood pressure and you are a smoker, you are more than 8 times more likely to suffer from a heart attack. SYMPTOMS OF HIGH CHOLESTEROL Because there are no symptoms, it is very difficult to know if your cholesterol levels are high without first doing a simple blood test. The following indications may alert you to the fact that the fat levels in your blood are high: - Small yellow lumps on the eyelids and tendons of the hands and knees;
- A white ring may appear on the cornea of the eye;
- If you suffer from diabetes;
- If you are a smoker;
- If any close family have had a heart attack younger than 50;
- If you are overweight.
REDUCING CHOLESTEROL LEVELS The way to reduce cholesterol level in the blood can be as simple as changing your diet. Grill food rather than fry; if you must fry, try to use a vegetable oil, such as sunflower oil, in small amounts. Try to eat more of the following healthy food options: - Chicken and turkey;
- Sardines, trout, salmon, mackerel and pilchards, which are all oily fish, rich in Omega-3 fatty acids;
- Mono and poly-unsaturated spreads;
- Semi-skimmed and skimmed milk;
- Wholegrain bread;
- Wholemeal pasta and rice;
- Garlic, raw if possible;
- Low fat yoghurt;
- Fruit and vegetables - remember 5 portions a day;
- Pulses such as lentils, kidney beans, butter beans;
- Sesame, sunflower and pumpkin seeds.
It is best to try to avoid or reduce fatty foods such as: - All fried foods;
- White flour, as found in cakes, white bread biscuits, pies and pastries;
- Red meats, although the fat can be taken off;
- Very fatty meats such as goose, duck and sausages;
- High fat dairy products, e.g. butter, cheese, cream, full fat milk
Regular exercise, a healthy weight for your age & build and giving up smoking, together with a healthy diet, should help to reduce your cholesterol level. Consult your G.P. if you are in any way worried about your cholesterol level |
