You probably know that too much cholesterol is bad for you. But what is it?
Cholesterol is a type of fat produced by our liver which is then taken around our bodies in “taxis” called lipoproteins. Cholesterol is important – it helps your body make cell membranes, many hormones and vitamin D.
There are two main types of cholesterol:
· High-density lipoproteins (HDL or “good” cholesterol) mops up excess cholesterol and removes it from our body via our gut.
· Non-high-density lipoproteins (non-HDL, LDL, or “bad” cholesterol) take cholesterol from the liver to all over our body. But, in excess it can build up in our arteries, narrowing them or causing blockages. High levels are associated with an increased risk of heart attack and strokes.
Here is some advice that can really help with reducing cholesterol but do discuss this with you GP as you may require some medicinal management too.
SUGAR – People often associate cholesterol with fat in their diet but did you know that sugar and refined carbohydrates could cause high cholesterol? Research has shown that those who consume high sugar are more likely to have higher levels of bad cholesterol (LDL/VLDL) and lower levels of the good stuff (HDL). This suggests that excess sugar, triggering the release of insulin, is likely to be influencing the balance of fats in our bodies.
FIBRE – Fibre can trap LDL cholesterol and prevent it from building up in the bloodstream. Easy strategies to add more fibre to your diet include:
· Swapping to wholegrain breads, cereals and wholemeal flour.
· Bulking out meals with legumes – try red lentils with casseroles, chickpeas in curries, peas in omelettes, pearl barley in soups.
· Adding oat bran, barley bran, chia seeds, psyllium husk to breakfast cereal and baking recipes
· Increasing your fruit, vegetables and fresh herbs – focus on 30 plant points across the week and remember fresh, frozen, dried and tinned all count.
FATS – Diets which are high in saturated fats (cakes, biscuits, pastries, dairy, fatty/processed meats (sausages, burgers, pies) are linked to high cholesterol levels. Minimise these in your diet. Your body still needs some fat to make essential fatty acids which can be found in oily fish, extra virgin olive oil, avocados, nuts and seeds.
PLANT STEROLS AND STANOLS – Naturally occurring, these are plant chemicals that are similar in size and shape to cholesterol but importantly they help reduce how much is absorbed. Some supermarket products, such as fortified spreads and yoghurts, may benefit your cholesterol levels but there can be variability between brands, and some contain sugar. Do check labels to see how much product you need to consume to get the recommended 2g needed. But remember, these compounds are found naturally in plant-based foods (those high-fibre grains, fruits, vegetables, and those nuts & seeds with healthy fats) giving you another reason to increase your plant diversity over the week.
EXERCISE AND HYDRATION – Having an active lifestyle can really help reduce your blood cholesterol levels. Good water consumption (1.5l per day) is also important to keep things moving along so your body can work efficiently to excrete any excess cholesterol.
SMOKING AND ALCOHOL – Have some alcohol-free days. When you drink alcohol, your liver breaks it down into cholesterol in your body. Drinking too much alcohol is also associated with high blood pressure and weight gain. Smoking can also raise cholesterol and is linked to increased risk of heart problems.
If you need help with lowering your cholesterol or any other issue where you think a personalised nutrition plan may help, please do get in touch:
rosiecardoenutrition@gmail.com/+44 (0)7794 902467.
