Diet and Cholesterol

Everyone knows that nowadays people tend to eat rubbish. Its too easy and too tempting! Once people try and make a conscious effort to get their diet back on the right track its usually when they have piled on the weight or are having health problems. Healthy eating can reduce cholesterol. Your diet should be low in saturated fats in particular, and low in fat overall. Biscuits, cakes, pastries, red meat, hard cheese, butter and foods containing coconut or palm oil all tend to be high in saturated fats.

It's also important to eat plenty of fibre, especially soluble fibre, which is thought to lower cholesterol. It's found in fruits and vegetables, beans and oats. Aim to eat at least five portions of fruit and vegetables each day. There is some evidence that foods containing substances called plant sterols or plant stanols, such as the brand Benecol or Flora pro.activ, in combination with a low fat diet, can help to lower cholesterol.

Eating plenty of polyunsaturated fats, and essential fatty acids from oily fish and extra virgin olive oil, also helps lower cholesterol

A good starting point for a healthy diet is the food pyramid.

I. 6-11 servings of bread, cereal, rice, or pasta

o 1 serving is 1 slice of bread, 1 ounce of ready-to-eat cereal, or a 1/2 cup of cereal, rice, or pasta. Emphasis should be placed on whole grain foods prepared with little or no fats or sugars.

II. 3-5 servings of vegetables

o 1 serving is 1 cup of leafy vegetables, a 1/2 cup of other vegetables (cooked or chopped raw), or 3/4 cup of vegetable juice.

III. 2-4 servings of fruit

o 1 serving is 1 apple, banana, or orange, a 1/2 cup of chopped, cooked, or canned fruit, or 3/4 cup of fruit juice. Use items with little or no added sugar.

IV. 2-3 servings of milk, yogurt, or cheese

o 1 serving is 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese. Use non-fat or low fat items such as skimmed or low fat milk, or cheeses made from these products.

V. 2-3 servings of meat, poultry, fish, dried beans, or nuts

o 1 serving is 2-3 ounces of lean meat, poultry (white meat without skin), or fish, or 1 cup of beans or nuts.

VI. Use fats, oils, and sugars (including syrup) sparingly.

Eggs have been deleted because of their high cholesterol content (210 mg per egg); however, egg whites are an excellent source of dietary protein.

Although oils such as sunflower oil, extra virgin olive oil and fish oil, is quite calorie dense (like any fat), they can help lower cholesterol and therefore can be eaten more frequently than other oils.

Disclaimer – diet and exercise at your own risk. Consult a GP before dieting or undertaking exercise