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​Managing cholesterol

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Cholesterol is a fatty substance that is made in the body and packaged with proteins (lipoproteins) and transported to cells around the body. Too much blood cholesterol can increase your risk of heart problems.

The two main types of cholesterol are:
  • LDL (bad) cholesterol – is the harmful type of cholesterol, if levels get high the arteries can become ‘furred’ up and this can lead to atherosclerosis (blocking of the arteries) heart disease and stroke.
  • HDL (good) cholesterol – is the protective type of cholesterol which helps remove the cholesterol from the tissues and delivers it to the liver for excretion.

The risk or cardiovascular disease is particularly high if you have high levels of LDL cholesterol and low levels of HDL cholesterol and a family history of heart disease. Ideally to protect against heart disease we need low LDL cholesterol levels accompanied by high HDL cholesterol levels. This can be achieved in most people by making lifestyle changes.

What causes high cholesterol and how can I reduce my cholesterol?

The main cause is eating too much saturated fat in the diet. The advice is to follow a healthy lifestyle by reducing your fat intake and becoming active. You will need to reduce saturated fat which is found in animal produce such as; butter, lard, dripping, ghee, meat and meat products. Also processed foods and vegetable fats contain trans-fatty acids that act like a saturated fat. They also can increase LDL (bad) cholesterol. So cut back on cakes, biscuits and processed food. Some manufacturers have now stopped using trans-fats in their products, check the food label.

Dietary factors will help to reduce the LDL cholesterol and being active helps to increase the protective cholesterol HDL. Eating omega 3 rich oily fish on a regular basis helps to lower blood triglycerides and can help prevent blood clotting, and regulate heart rhythm. Eating a diet high in soluble fibre such as porridge, beans, pulses, lentils, nuts, fruit and vegetables can also help lower cholesterol.

Some people may inherit a condition know as familial hyperlipidaemia where they may still have very high cholesterol levels even though they eat a healthy diet. They will need to take medication called ‘statins’ to help reduce cholesterol.

There is also some evidence to show that plant sterols may help in reducing cholesterol levels. They are added to certain foods such as low fat margarines, soft cheeses and yogurts that are now available in the supermarkets.

Do I need to avoid foods that have high cholesterol content?

Cholesterol is present in many foods of animal origin, including meat, dairy produce, eggs, fish (especially shellfish) and many fatty manufactured products. Dietary cholesterol has a small effect on blood cholesterol but for those with raised LDL cholesterol, or people with heart disease should limit cholesterol rich foods.

Triglycerides are another type of fatty substance in the blood produced in the fat tissue and liver. Those will high triglycerides have a higher risk of developing cardiovascular disease than those will low levels. People who are overweight and eat too many fatty and sugar foods, or drink too much alcohol, are more likely to have high levels.

Top Tips
  • Get your doctor to check your blood cholesterol levels.
  • Reduce trans and saturated fats in your daily diet and replace with monounsaturated and polyunsaturated fats such as olive oil, olive oil spreads, sunflower or rapeseed oils.
  • Reduce total fat intake in the diet buy cutting out processed foods and take away foods, and limiting cakes and biscuits.
  • Increase omega 3 fats in the diet by eating oily fish at least twice per week, or include flaxseeds, linseeds and walnuts in the diet.
  • Increase soluble fibre intake such as porridge for breakfast, and more beans and pulses added into soups and stews.
  • Limited sugary foods and alcohol.
  • Become more physically active.

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  • Home
  • Muscle Building
    • Transform Your Body in 90 Days
    • How to Build Lean Muscle Mass
    • The Mesomorph Body Type
    • The Ectomorph Body Type
    • The Endomorph Body Type
    • Eating for muscle gain
    • Nutrition for Bulking or Cutting
    • Muscle Building Supplements
    • Strength or Resistance Training
    • Post Workout Recovery Nutrition
    • How far will you go to achieve your goals?
  • Fitness
    • Personal Trainers and Fitness Instructors
    • Benefits of cardio workouts
    • Common Exercise Myths
    • How workout plans help you achieve your goals
    • Achieve your best body at 40+
    • Ways to burn more calories
    • How important is stretching?
    • Swimming for Weight Loss and Fitness
    • Training for Race Running
    • Running for Weight Loss & Fitness
    • High Intensity Interval Training (HIIT)
    • Cycling for Weight Loss & Fitness
    • Double your weight loss with a food diary
    • ​Walking to improve fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet for a Healthy Lifestyle
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Healthy Diet Swaps
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Guide to Vitamins & supplements
    • USA Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • What foods provide muscle fuel?
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Benefits of Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Healthy Eating Organic
    • UK food labels
    • UK Seasonal Foods
    • Guide to UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • Understanding USA food labels
    • Understanding USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Dieting
    • Weight Loss Diets: How to Lose Weight
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar or Low Carb Diets
    • Low Sodium Diets
    • Gluten Free Diets
  • Blog
    • iPhone Gym Training App: A Beginner's Guide
    • Best iPhone Gym App for Weight Loss
    • Gym for Busy Professionals
    • HIIT Training for Fat Burning
    • Gym Training for Core Strength
    • Gym Training Workout Before Work
    • Gym Training for Lower Body Strength
    • Gym Training for Stress Relief
    • Tips for Workout Consistency
    • Gym Training for Functional Strength
    • Full-Body Gym Training for All Fitness Levels
    • Gym Training for Women