A B C D E F G H I J K L M N O P R S T U V W

CHOLESTEROL LOWERING DIET

What is a Cholesterol Lowering Diet ?

People who live in the UK are more likely to have heart attacks than those living in most other countries of the world. One risk factor for the development of heart disease is a raised level of cholesterol in your blood. If the level of cholesterol in your blood is above normal it means your risk of heart disease is higher. The cholesterol seeps out of the blood and damages the blood vessel walls. This can cause narrowing or even blockage in a blood vessel. In the heart this causes the heart attack, in the brain it causes a stroke. Any other artery in the body can be affected as well.

What is a Cholesterol Lowering Diet used for ?

The cholesterol which you get directly from food, like eggs and shellfish only a makes up a small part of the blood cholesterol level. Most of the blood cholesterol is actually made in the body from what is called saturated fat in the diet. We are going to talk about a (blood) cholesterol lowering diet. This is different from (and more important than) just lowering your intake of cholesterol.

How does a Cholesterol Lowering Diet work ?

As with all diets, this represents a long-term change to your meals rather than a short-term crash diet. Be extra careful for the first 6 to 8 weeks or until your cholesterol is retested. You may also need to reduce weight: your doctor or dietitian will advise how much. Building up exercise, cutting down smoking and trying to reduce stress are also worthwhile. It is a generally healthy lifestyle and not just a low fat diet which reduces the risk of heart disease.

What does a Cholesterol Lowering Diet involve ?

WHAT ARE THE DIFFERENCES BETWEEN FATS? Try to reduce the total amount of fat in your diet. Fat is found in two forms, saturated and unsaturated . It is the saturated fat which causes the main trouble: saturated fat raises the blood cholesterol while unsaturated or mono- or poly-unsaturated fat are good for you. However, all types of fat are high in calories. Therefore you should use all fat only in small amounts if you are overweight. Where necessary cook with a mono- or polyunsaturated fat. Best of all, throw out your frying pan: grill, bake, microwave, poach or boil meals instead.

WHICH FAT IS IN WHAT FOOD? Saturated fat : Lard, dripping, butter, cheese, cream and full-cream milk, fat (but not the lean cuts) of red meat (pork, beef and lamb), meat produce, e.g. sausages, burgers and pate, suet, cream soups, fancy breads, pastry and croissants, fudge, chocolate, coconut and palm oil Mono-unsaturated fat : Olive oil, rapeseed oil, avocado, goose and duck fat Polyunsaturated fat: Oily fish, sunflower, safflower, soya and corn oil and spreads

IS OILY FISH HIGH IN FAT? Yes, but salmon, mackerel, herring and pilchard provide a good type of fat (polyunsaturated). It is also rich in omega-3 fatty acids. Fatty acids are the breakdown products of fats: these particular ones reduce the risk of blood vessels clogging up with blood cholesterol. They also make your blood cells less likely to make a clot. This reduces the likelihood of a heart attack. Try to include oily fish in your diet at least twice a week. Some tasty examples are tinned fish in sandwiches or in a baked potato or just fresh fish baked or grilled.

CAN I EAT EGGS? Eggs do contain cholesterol but they are a good source of protein and vitamins and are low in fat. They are also versatile. Enjoy up to four a week.

SHOULD I USE MARGARINE OR BUTTER? Butter is high in both saturated fat and calories. Margarine (polyunsaturated) has the same amount of calories but some contain a better type of fat: buy one that is high in mono- and polyunsaturates or polyoestradols. Low fat spread contains half of the fat (and therefore half of the calories) of butter. Use this for losing weight. Remember, whichever one you use, spread it thinly!

IS DIETARY FIBRE GOOD FOR LOWERING CHOLESTEROL? There are two types of fibre in food: insoluble and soluble . Insoluble fibre is good for keeping bowel motions regular: you will find it in wholegrain and wholemeal breads and cereals, and the stringy bits in celery and fruit skins. Soluble fibre is good for lowering cholesterol: it is found in beans, pulses, oats, bananas etc. Many vegetables and fruits contain a mixture of the two. Try to include five portions of fruit and vegetables daily for a well-balanced diet.

WHAT ABOUT WINE? The French drink a lot of wine and have fewer heart attacks than the British. Is there a connection? Research suggests that red wine contains chemicals called anti-oxidants that protect the arteries against the bad effects of cholesterol. Anti-oxidants are also found in fruit, vegetables and wholegrain products. Remember to keep within your alcohol units (one unit is a glass of wine, a half pint of beer or a single measure of spirits). Men should have no more than 28 units/week; women 21 units/week). Excess alcohol means excess calories and a bigger weight problem.

What to watch out for with Cholesterol Lowering Diets

There are many "diet" products available from healthfood shops and chemists such as garlic capsules, cod-liver oil, evening primrose oil and fish oil capsules. Research is ongoing but as yet there is little evidence concerning the benefits of any of these. Fresh garlic is also often recommended. If you like garlic, do include it with meals, but you would need to have up to 21 cloves a day to be of proven benefit! Do ask your doctor to measure your cholesterol and other fat levels every 6 to 12 months to check that you're winning!

What if Cholesterol Lowering Diets are not followed ?

Your cholesterol level would rise. The effect this would have would depend on your age, the level of your cholesterol and other risk factors such as your weight, stress level, blood pressure and smoking: these all contribute to the process of hardening of the arteries (arteriosclerosis). The ideal cholesterol level is less than 5.2 mmol/l. Between 5.2 and 6.5 the risks gradually increase. Above 6.5 mmol/l, the risk rises more steeply, especially in younger people. Between 7.0 and 7.8 mmol/l, many doctors will add in cholesterol lowering drugs, once diet has been given a chance or if you have already had heart problems. Your doctor will discuss this choice with you. Even if you are having drug treatment for your cholesterol problem, a healthy diet which is low in saturated fat, high in fruit, vegetables, soluble fibre, and oily fish still remains a very important part of treatment.

Effects on Family of Cholesterol Lowering Diets

A cholesterol lowering diet is safe for anyone. Even if people have a normal blood cholesterol level, following these guidelines will probably make artery problems less likely in later life.