What is Cholesterol ?
It is a wax-like substance in the blood that is necessary to:
[ ] form cell membranes & hormones
[ ] Insulate nerve & brain tissues
[ ] produce bile for digestion
The amount of Cholesterol made by the liver is sufficient to stay healthy – the body does not require additional Cholesterol from saturated fats and cholesterol containing foods. The more fat you eat, the more cholesterol your liver makes ( particularly saturated fats)
How does cholesterol affect my heart ❤️?
If there is too much cholesterol circulating in the blood stream, fatty deposits containing cholesterol are deposited on the inside of the artery walls. This causes narrowing of the arteries and obstruction of blood flow to the heart muscle which then result in heart attack
Who should have cholesterol tested ?
Most people with high cholesterol feel perfectly healthy and usually dint have symptoms or warning signs of high levels. The best way to know is to have it tested!!
Is there good cholesterol and bad cholesterol?
Low density lipoprotein (LDL) & High density lipoprotein (HDL) are the main carriers of cholesterol in the blood. Higher levels of HDL cholesterol are desirable and hear protective while excessive amounts of LDL cholesterol are harmful.
LDL is known as bad cholesterol because it builds up in the arteries causing the gradual narrowing of blood vessels.
HDL- cholesterol is good cholesterol as it takes the excess cholesterol the body does not need back to the liver where it is broken down & removed from the body. It also help remove cholesterol which has already been deposited in the artery walls
Which fats are the healthiest?
Saturated & trabs fats are BAD fats because they increase cholesterol levels.
Monosaturated & Polyunsaturated fats are GOOD because they lower cholesterol levels. Replacing bad fats with good fats can help lower your cholesterol level & look after your heart.
DIET
[ ] Eat less fat – Achieving or maintaining a healthy body weight is a good step towards a healthier heart. All fats are high in calories so if you want to lose weight , reduce your overall fat intake.
[ ] Eat less cholesterol- Dietary cholesterol raises the body’s cholesterol levels and foods such as egg yolk, organ meats, fatty meats & some sea food.
[ ] Include plant steril enriched spreads – Plant sterols ( occur naturally in vegetables oils & fats, grains) help to block the intestinal absorption of cholesterol & have been clinically proven to lower LDL cholesterol levels.
[ ] Eat more soluble fibre – soluble fibre binds with cholesterol in digestion tract preventing its absorption into the bloodstream. Good sources are Oats, Oat bran, dried legumes ( peas, beans, lentils), fruits ( apples, oranges, strawberries, apricots,, dates, plums, raisungs) & vegetables ( spinach. broccoli, cabbage)
[ ] Eat more healthy carbohydrates- Include foods that are low in fat and high in insoluble fibre such as whole-grain breads, cereals, pasta & rice as well as raw vegetables and fruits.
[ ] Eat a variety of foods each day to ensure your diet provides enough nutrients that are necessary for good health.
[ ] Watch your weight
[ ] Exercise
[ ] Stop smoking
[ ] Reduce stress
[ ] Reduce salt intake
[ ] Get regular check ups with your physician