LOWER YOUR CHOLESTEROL
What is High Cholesterol?
Cholesterol is a fatty substance found throughout the body. It is vital for the production of sex and stress hormones, and for healthy cell membranes, particularly in the brain. It also makes up bile, which is necessary for the digestion of dietary, fat and helps synthesize vitamin D.
Symptoms you may experience include:
- Angina, precipitated by heavy meals, smoking and exercise, particularly in cold and windy weather.
- Nagging discomfort to left side of the chest.
- Breathlessness and difficulty breathing.
Factors that may be influencing your condition include:
- Obesity
- Type II diabetes
- Gall stones
- A sedentary lifestyle
- A stressful lifestyle
- A diet low in fruit, vegetables, oily fish,nuts, seeds and cold pressed oils
- Constipation
- A family history of heart disease and high cholesterol
- Menopause (for women)
- High blood pressure
- Smoking
- A diet high in animal fat, refined carbohydrates and sugar
- A diet low in fibre and antioxidants
- Low levels of good gut bacteria
DIETARY RECOMMENDATIONS:
Foods to Avoid
REFINED CARBOHYDRATES Avoid foods high in fast releasing sugars such as refined grains, confectionary, cakes and biscuits as these will quickly upset insulin regulation and lead to obesity. A low sugar diet has been shown to lower cholesterol and plasma lipids.
FATS Avoid all saturated fats found in dairy foods and red meat. Avoid all hydrogenated oil and spreads that contain it. Avoid exacerbating the problem by eating too much dietary cholesterol found in egg yolks, dairy foods and red meat.
PROTEINS Avoid animal protein attached to saturated fat, such as beef, lamb, pork, burgers, sausages, bacon etc.
FLUIDS Avoid stimulants such as coffee, tea and sugary carbonated drinks (patients drinking several coffees, teas and alcoholic drinks daily needs to reduce their intake gradually) as these can stimulate the stress response. Some studies have shown that a glass of red wine a day can have a cholesterol-lowering effect.
Foods to Increase
WOLE-GRAIN CARBOHYDRATES Increase the intake of complex carbohydrates as these release their sugars more slowly and contain dietary fibre. Oats and oat bran are effective as part of a cholesterol diet.
Increase intake of brightly coloured fruits and vegetables, especially those containing
vitamin C, vitamin E, beta-carotene and capsaicin, which have anti-oxidant properties.
Increase garlic intake, as there is evidence that this can have a cholesterol lowering effect.
FATS Increase the intake of essential fatty acids from nuts, seeds, oily fish and olive oil.
PROTEIN Increase protein intake from oily fish and vegetarian sources. Include plenty of live yoghurt in the diet to encourage a healthy balance of gut bacteria. Increase the intake of soy foods (beans, tofu, yoghurt) as there is evidence that this can have a cholesterol lowering effect.
FIBRE Increase dietary fibre from lentils, pulses, fresh fruit and vegetables and whole grains. Some tests indicate that the pectin in apples and grapefruit is a useful soluble fibre for lowering cholesterol as is oat bran and barley.
FLUIDS Drink 1.5—2 litres of water daily — taken away from meals and sipped slowly to avoid stress on the kidneys. For variety drink diluted fruit juices, organic vegetables juices and herbal teas. Green tea is particularly helpful as it contains high levels of anti-oxidants.
Lifestyle Recommendations
EXERCISE Initiate an aerobic exercise program to be followed at least three days a week.
Nutrient rich Foods for High Cholesterol
VITAMIN C Citrus fruits, kiwi fruit, sprouted seeds, black currants, tomatoes, peppers
VITAMIN B3 (NIACIN) Turkey, chicken, fish, sunflower seeds
VITAMIN E Wheat germ oil, nuts and seeds, fish, eggs, avocados, green vegetables
ESSENTIAL FATTY ACIDS – EPA/DHA Cold water fish, flax seeds
LECITHIN Brewer’s yeast, grains, wheat germ and fish
FIBRE Oats,wheat bran, apple pectin and grapefruit fibre
