Lifestyler: Five ways to improve cholesterol levels

Josie McKenlay 13:35 30/01/2014
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  • Healthy: Green tea is a great way to help control your cholesterol.

    My first title was “reduce” but this isn’t necessarily the aim. When cholesterol was first perceived to be a health risk, it was measured as a whole. Now we know that there are three types and they are measured separately. What we need to do is change the ratio and improve the balance of our levels rather than simply reduce.

    The whole cholesterol subject can be a confusing one, so before I get on to the list of five, let’s just take a look at what we know:-

    ► Cholesterol is a fat, produced by the liver and is necessary for the efficient functioning of the body.

    ► It converts sunshine to vitamin D, which among other things is said to have cardiovascular benefits.

    ► It is important for the metabolism of fat soluble vitamins, including vitamins A, D, E, and K.

    ► It is involved in the production of hormones.

    ► Cholesterol is carried around the body in the blood by molecules call lipoproteins: LDL (low density lipoproteins – often referred to as “bad” cholesterol), which carries cholesterol from the liver to cells. If too much is carried, there can be a harmful buildup of LDL; HDL (high density lipoproteins – often referred to as “good”), which carries cholesterol back to the liver where it will be disposed of; triglycerides are the chemical forms in which most fat exists in the body and together with cholesterol, form the plasma lipids (blood fat).

    ► Atherosclerosis (narrowing of the arteries), heart disease, heart attack, angina and strokes are the risks you run if your cholesterol levels are not kept under control.

    ► Now here’s an interesting piece of information I found recently: you can have high LDL levels so long as your HDL levels are high and your triglycerides are low. Research has found that there are two types of LDL – one good, the other bad and if your HDL is high and your triglycerides are low, then you are likely to have a higher ratio of good LDL.

    ► Your doctor will advise you whether your levels are safe.

    Changes in lifestyle together with medication will help, but the following are absolute necessities to keep your levels healthy:-

    1. Quit smoking: So bad for so many reasons. Smoking used to be associated primarily with lung cancer, but it will destroy your body entirely, slowly but surely, including your HDL levels.

    2. Exercise: By taking regular exercise, at least five days a week, you will lower your LDL levels and increase your HDL levels by at least 10 per cent. Where smoking will destroy you, exercise will improve your health in every way.

    3. Fibre: Latest guidelines are to eat in excess of seven pieces of fruit and vegetables a day and the more variety you can include, the better. Soluble fibre, such as dried beans, oats, and act like a sponge to absorb cholesterol in the digestive tract.

    4. Avoid saturated fats: I wrote about this last year, so to clarify: unless you are a rabbit or a chicken, eating meat in moderation will not increase your LDL cholesterol levels. Try to stick to leaner cuts, preferably organic/free range and vary your sources of protein, perhaps eating fish a couple of times a week and try a vegetarian dish at least once a week. Although avocados, oily fish, nuts and olive oil all contribute to your fat intake, eaten in moderation, all of these have many health benefits. The foods to avoid are fried foods, processed food including meats, all fast foods and cakes/biscuits/crisps. Cut back on cheese and dairy, favouring the low fat versions where possible.

    5. Green tea: Green tea contains compounds that can help lower your LDL levels and if you are drinking green tea, you are less likely to be drinking lattes, cappuccinos and sugary sodas. As well as watching our cholesterol levels, triglycerides need to be kept to a minimum: unused energy in the form of sugars or fats will be stored as tryglycerides.

    Josie is a Pilates and yoga instructor with over 25 years experience. She has a studio in Mohammed Bin Zayed City, Abu Dhabi where she teaches small groups and sees private clients. For more info see www.yogapilatesabudhabi.com, or call 050 3285 770.

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