Controlling Cholesterol

With cardio-vascular disease such as heart attacks and strokes being one of the main contributors to the ever-increasing mortality rate in many countries. The issue of high cholesterol is becoming a concern for more people every day. High cholesterol levels greatly increase the risk of suffering some form of cardio-vascular disease, many people now realize they need to tackle the issue head on. Most are actively trying to monitor and control their cholesterol levels to minimize the risk of being another statistic.

What is cholesterol?

Cholesterol is a waxy substance found in blood vessels, naturally produced by our bodies predominantly by the liver. It is used as a structural component in cell membranes, for making vitamin D, hormones and bile. Although cholesterol is essential to life, if there is an excess supply in our bodies it results in the hardening of blood vessels, which then oxidizes (somewhat like when metal rusts). The build up of this oxidized matter turns into plaque, which then ends up along the walls of the arteries. The deposits of plaque narrow the arteries and lead to blockages resulting in heart attacks. Bits of this plaque can also break off and while circulating in our bodies can form blood clots leading to strokes.

There are 3 main types of cholesterol

Some people are more susceptible to high cholesterol levels than others due to certain factors such as:

Although our body produces its own cholesterol to perform certain vital tasks, we obtain additional cholesterol through the foods we eat. Another issue that has an effect on our cholesterol levels is having excess weight. If we end up with levels of cholesterol that are higher than our body needs we put ourselves at risk. Some of these issues you have no control over, you can however control the additional cholesterol that your body obtains through the foods you eat and by managing your weight.

To manage your weight, it is important to eat the right foods in the right proportions and exercise. We recommend you read the following articles; Eating Plan and What to Eat to get a better understanding of how to achieve this.

In extreme circumstances and as directed by your doctor, medication may be necessary to assist in controlling cholesterol levels. However the medication should be taken alongside a healthy eating plan. As with all medication even if clinical studies consider them safe there are possible risks and side affects. So you must consult with your doctor to work out which form of cholesterol medication would best suit your circumstances and your diet.

Controlling cholesterol through the foods you eat

Eating the right foods to lower cholesterol and reduce or maintain your weight can seem like a daunting task. However doing both at the same time is easily achieved due to their common link to saturated and trans fats (both tend to be stored in our bodies and increase cholesterol levels). It is important to keep in mind not all fats are bad for you, and that your body actually needs “good” fats to help it function properly. So which is which?

Bad Fats

Good Fats

Now that you have an understanding of good and bad fats and because it is that important, we will repeat that, to lower your blood cholesterol you must reduce and cut out saturated and trans fats wherever possible.

Changing your diet to reduce cholesterol levels does not require you to cut out certain food groups. What it does require is the need to make the right choices within those groups, and ensuring the inclusion of certain food groups in your diet. One or two of these changes may take a bit of adjusting to, but like most things you get used to them, and in time they are just the norm except they are healthier or in some instances life saving.

Include the following

You should try to incorporate the following into your meals or snacks. These are high in protein, fibre, complex carbohydrates, fish oil, beneficial vitamins and minerals as well as being low in saturated and trans fats. They also help by boosting our immune system and lowering bad or increasing good cholesterol levels:

Avoid or at least minimise the following

You should try to avoid or minimise the following in your meals or snacks. These are high in saturated fats, trans fats and sugar or are over processed. Thereby losing most of their beneficial nutrients or have a negative effect on cholesterol levels:

Note: Try to avoid foods that have been prepared by frying or deep-frying.

On a positive note, it is important to remember that it is what you do most of the time that will make the real difference. With the growing awareness of health issues around the world, manufactures are being forced to come up with healthier versions or beneficial health specific options to remain in the market place. Remember to check all aspects and ingredients of products where possible to ensure you are making the right choices for your situation. You do not have to completely change what you eat, just look to substitute products and ingredients, add beneficial ingredients for healthier options and prepare them in healthier ways.