Being a Nutritionist I see so many ailments and health complaints, but now more than ever I have had many clients diagnosed with high cholesterol. It seems like a common complaint. I just want you all to know that this is very controllable, and you can significantly reduce cholesterol with foods if you make changes to your diet and wellbeing. It’s very easy to take a pill and get a magic fix, but you have to remember that all medication is toxic to a certain degree. I am not saying ignore your doctor’s advice, but if you want to try the more natural route first it could save years of pill popping, and it’s probably simpler than you would imagine to make small changes and get a BIG impact. If it’s safe to do so, then why not ask your GP if you can go back in 28 days to have a re-check and see where your levels are at.
Limiting the intake of the following foods will help:
- Fatty beef
- Lamb
- Pork
- Poultry with skin
- Dairy products made from whole or reduced fat milk
- Saturated vegetable oils, palm oil, and palm kernel oil
- voiding trans fats is also important. Some foods high in trans fats:
- Packaged biscuits, cakes, donuts, and pastries
- Crisps and crackers
- Fried foods
- Buttered popcorn
- Products containing partially hydrogenated or hydrogenated vegetable oils
- person may wish to avoid the following foods due to their saturated fat and sodium content:
- Red meat
- Sausages
- Bacon
- Organ meats, such as kidney and liver
FOODS TO INCLUDE TO HELP LOWER CHOLESTEROL
It is important to note that following a completely fat-free diet may have harmful effects. People are afraid of fats, but you don’t need to be. Choosing healthy fats can help a person lower their LDL cholesterol levels while managing their HDL cholesterol levels.
Fibre - is important for a healthy heart and is present in two main forms: soluble fibre and insoluble fibre.
Insoluble fibre is essential for digestive health. Soluble fibre binds to cholesterol in the bloodstream and helps remove it through the stool. This type of fibre has the added benefit of helping control blood sugar levels.
Some cholesterol-friendly options:
- Nuts, seeds, and legumes
- Oats and oat bran
- Chia and ground flaxseeds
- Beans and Barley
- Psyllium amd Oranges
- Blueberries and Brussels sprouts
Use oils such as olive oil, avocado oil, canola oil, and safflower oil.
People may also find it beneficial to choose leaner cuts of meat, plus opt for smaller portions.
The following is also very helpful to remember -
- Exercise for at least 30 minutes every day
- Limit alcohol intake
- Quit smoking
- Maintain a healthy weight
Why Goats Butter could be better…
The difference between Goats butter and Cows Butter is due to the fact that goats transform the beta-carotene in their diets into colorless vitamin A, while cows do not. Goat butter and cow butter have very similar fat content, but goat butter's different fatty acid structure gives it a lower melting point and makes it softer at room temperature.
Saturated fat increases the level of HDL (good) cholesterol. Goat’s butter also contains healthy amounts of short-chain and middle-chain fat that are metabolised differently from other fat and water to improve the saturation and increase the fat burning process, so could possibly be a better choice.
Alcohol and high cholesterol –
When you drink alcohol, it's broken down and rebuilt into triglycerides and cholesterol in the liver. So, drinking alcohol raises the triglycerides and cholesterol in your blood. If your triglyceride levels become too high, they can build up in the liver, causing fatty liver disease and high cholesterol.
Some people experience side effects from taking statins for cholesterol. What could they be?
- Headache or Dizziness
- Feeling sick, unusually tired or weak
- Digestive system problems, such as constipation, diarrhoea or indigestion
- Muscle pain
- Sleep problems
- Low blood platelet count
Sometimes we need medication to save lives, but lifestyle changes can make an enormous difference.