- Cholesterol is important
- It produces some hormones that the body needs
- BUT TOO MUCH cholesterol is not good
- Too much cholesterol makes your arteries narrow and hard
- High cholesterol puts you at risk for heart disease AND stroke
- Cholesterol levels are measured by a blood test
- You have to fast overnight before you have this blood test
- Normal cholesterol is 5.2 or lower
- Cholesterol between 5.2 and 6.2 puts you at some risk for heart disease and stroke
- Cholesterol over 6.2 puts you at high risk for heart disease and stroke
- The body makes a healthy amount of cholesterol
- Most of our cholesterol is made by the liver
- We also get cholesterol from food
- BUT if you eat too much fat, it can increase your cholesterol
There are 2 types of fat
1. Saturated Fat
2. Unsaturated Fat
- Saturated fat is in butter, hard margarine, lard, cheese, meat fat, chicken skin, processed meat, black & white pudding, cakes, biscuits, crisps, deep fried foods
- Saturated fat is BAD for cholesterol
- Unsaturated fat is in olive oil, vegetable oil, avocados, seeds, cashew nuts, almonds, peanuts, oily fish
- Unsaturated fat can lower your cholesterol
- Unsaturated fat can improve your circulation and stop your blood getting sticky and forming clots
Tips for healthy cholesterol
- Change your diet
- Exercise more
- Stop smoking
- Reduce fat in your diet, especially saturated fat
- Choose low-fat dairy options
- Skip butter on bread, toast and potatoes
- Switch to low fat spreads
- Avoid foods cooked in fat or oil, e.g. chips and takeaways
- Grill, bake, boil or steam food
- Do not fry food
- Eat 4 or more portions of fruit and vegetables every day
- Eat wholemeal bread, pasta and rice
- Try having porridge for breakfast
- Eat oily fish once or twice a week, e.g. salmon, mackerel, trout
- If you eat tinned fish, choose fish in brine or water NOT oil
- Choose lean red meat, cut off the fat
- Eat chicken without the skin
- Choose tomato-based sauces avoid creamy sauces
- Cut down on chocolate, biscuits and crisps
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