Next week, September 22 to 29, is Healthy Heart Week. One of the best ways to prevent heart disease is to keep your cholesterol at a healthy level. The following information will outline ways to help you do this.
What is cholesterol?
Cholesterol is a type of fat found in your blood. You need a certain amount of cholesterol for all your body cells and to produce important hormones. However, if there is too much cholesterol in your blood, it sticks to the inner lining of your artery or blood vessels. If an artery supplying the heart muscle becomes blocked completely, the heart muscle becomes damaged - this is known as a heart attack. If an artery to the brain is completely blocked, it damages the brain, causing a stroke.
Where does cholesterol come from?
Cholesterol is made in the body mainly by the liver. The body can usually maintain a healthy level of blood cholesterol. However, sometimes the balance goes wrong and there is an increase in cholesterol. The level of cholesterol is affected by the amount of saturated fats you eat.
Confused about cholesterol?
There are two main types of cholesterol: HDL (high density lipoprotein ) and LDL (low density lipoprotein ).
HDL cholesterol is good cholesterol because it mops up cholesterol left behind in your arteries and carries it to the liver where it is broken down and passed out of the body. Regular physical activity and exercise can help increase your HDL level, which can protect you from heart disease.
LDL cholesterol travels from the liver through the arteries to other parts of the body. It is called bad cholesterol because it sticks to the walls in your arteries, reducing the blood supply to your heart or brain. Eating too many foods high in saturated fat can raise your LDL cholesterol, increasing your risk of heart disease.
Confused about fats?
Fats in food are a mixture of saturated and unsaturated fats. Polyunsaturated and monounsaturated fats are unsaturated fats that can help lower the amount of LDL cholesterol in your blood and reduce your chances of getting heart disease. These fats are found in most pure vegetable oils like sunflower, olive, and rapeseed oils, as well as in many types of nuts. You also find polyunsaturated fats in oily fish such as sardines, mackerel, trout, and salmon.
Saturated fats can raise your LDL cholesterol and increase your chances of getting heart disease. You find saturated fats in foods like butter, hard margarine, lard, cream, cheese, fatty meat, cakes, biscuits, and chocolates.
Is your cholesterol level too high?
Your doctor or practice nurse can do a simple blood rest to check your cholesterol levels. If you need to change any aspects of your cholesterol, your doctor will advise you on changes in lifestyle and may recommend medication.
How can I lower my cholesterol?
Get down to a healthy weight - being overweight means your heart has to work harder to pump blood around the body.
Eat oily fish twice a week.
Eat more fruit and vegetables.
Eat more wholegrain cereals and breads, plenty of jacket potatoes and rice and pasta.
Choose lean meats. Trim fat off meat and skin off chicken.
Drain oil from cooked dishes containing minced meat.
Choose low-fat dairy products and spreads made from sunflower or olive oil.
Choose less foods from the top shelf of the Food Pyramid.
Use low-fat, healthy ways of cooking, like grilling or oven-baking, instead of frying.
Be more physically active every day.
Drink less alcohol.
Learn to relax - take time out for yourself.
If you smoke, stop smoking.
Cholesterol-lowering foods
There is now a range of foods which can help lower your cholesterol, including spreads, yoghurts, and milk. Cholesterol-lowering foods are not suitable for children under five years or for pregnant or breastfeeding mothers.
For more information on this or any aspect of diet contact community nutrition and dietetics, Marlinstown Office Park, Mullingar. Tel (044 ) 9353220 or email [email protected].
