| Over to you... April 09 |
|
"My GP has told me that my cholesterol level is too high. I'm reluctant to rely on medication so can you advise on dietary changes that may help?"
First of all you will need to commit to making certain diet and lifestyle modifications. For example, there are some obvious changes such as minimising your intake of saturated fats found in animal produce and processed foods whilst ensuring adequate fibre in your diet. Start the day with a bowl of porridge oats topped with a grated apple or pear, this supplies soluble fibre which facilitates the body's removal of excess cholesterol. Oats are also a good source of the amino-acid arginine which has beneficial effects on cardiovascular health. Studies have demonstrated that certain nuts may be helpful in the management of bad cholesterol which is known as LDL cholesterol. Nuts such as almonds and walnuts are rich in omega 3 fats which are especially beneficial so aim to include a handful (about 50g) or a portion of nut butter in your daily diet. Other sources of healthy fats include oily fish such as salmon, tuna and mackerel enjoy these 2-3 times each week.
Antioxidant nutrients play a protective role in the body and in particular protect our blood vessels from the damage caused by bad LDL cholesterol. These helpful nutrients are found in fruits, vegetables and whole-grains. Be sure to achieve your minimum of five portions of fruits and vegetables each day, one of which may be a glass of good quality juice or fruit smoothie.
If you do have a sweet tooth, swap your regular biscuits and cakes for those which supply some fibre such as oat biscuits. Although Nairn's traditional oat cakes are a savoury rather than sweet option they make a good alternative to sweet biscuits and do just the trick if you are looking for something with a bit of a crunch to accompany your cup of tea! Nairns' use palm fruit oil in both their oatcake and oat biscuit recipes, this oil is not hydrogenated and has a high content of palmitic acid which studies suggest may help support healthy (HDL) cholesterol levels.
And finally reduce your alcohol and sugar consumption and try to incorporate some stress management and relaxation techniques as well as exercise.
|