Increase soluble fibre, such as oats, to lower your bad cholesterol.
Cholesterol is the waxy, fat-like substance found in your bloodstream and every cell in your body. While the substance is normal as well as important to some body functions (without it our bodies would be unable to produce cell membrane, Vitamin D and various hormones, such as progesterone, oestrogen and testosterone) there is trouble when our bodies have too much cholesterol.
This condition is known as hypercholesterolemia.
Sasha Thomas and Janet Rankine-Henry, nutrition coaches based in St Catherine, state that an oversupply of cholesterol will result in the waxy substance starting to form blockage in the arteries, which can lead to stroke and heart attack.
'Bad' cholesterol
A healthy serving of vegetables. – File photos
Low-density Lipoprotein (LDL) is what is known as 'bad' cholesterol. It carries cholesterol to tissues, included the arteries. Most of the cholesterol in the blood is the LDL form. The higher the level of LDL cholesterol in the blood, the greater your risk for heart disease.
High-density Lipoproteins (HLD) is what is known as 'good' cholesterol. HDL protects your body by carrying cholesterol away from your arteries back to the liver, which removes it from the body. A low level of HDL cholesterol increases your risk for heart disease.
Cholesterol comes from two sources. It's produced in your body, mostly in the liver, and it's found in foods that come from animals, such as meats, poultry, fish, seafood and dairy products. Egg yolks and organ meats are high in cholesterol.
The body makes all the cholesterol it needs. Everyone over the age of 20 should get their cholesterol levels measured at least once every five years.
How to lower your cholesterol level
Eat small portion of meats
Fill up on vegetables
Egg yolks and organ meats are high in cholesterol.
Avoid vegetable and salad toppings, such as chopped eggs, crumbled bacon and cheese
Use margarine instead of butter, and use sparingly
Select foods that are steamed, garden fresh, broiled, boiled, baked, roasted, poached.
Decrease saturated fats and trans fat
Increase soluble fibre, such as oats (10-25g per day)
Eat whole fruits instead of juices
Drink skimmed milk, low-fat yoghurt instead of whole milk
Use lean, well-trimmed meats baked, broiled, roasted or stewed; shrimp is low in fat but high in cholesterol
Discard fat which cooks out of meat; chicken and turkey
Use oil and margarine made from unsaturated fats such as corn, cottonseed, soyabean, sunflower and olive
At Chinese restaurants, look for items that are steamed, Jum (poached), Kow (roasted), Shu (barbecued).
At fast food restaurants order salads, grilled chicken sandwiches
If you are overweight, lose excessive weight (A healthy BMI is between 18.5-24.9).
Regular physical activity can help you lower bad cholesterol and raise good cholesterol. It can also reduce your risks of high blood pressure, diabetes, and heart disease.
To accomplish all this, it is suggested that at least 30 minutes of moderate activity, at least four days a week, be a part of your plan to lower cholesterol.
| Food | Serving Size | Cholesterol Level |
| Boiled egg | 1 | 225mg |
| Cream cheese | 1oz | 27mg |
| Cheddar cheese | 1oz | 19mg |
| Butter | 3.5oz | 250mg |
| Lamb | 3.5oz | 70mg |
| Beefsteak | 3.5oz | 70mg |
| Chicken | 3.5oz | 60mg |
| Kidney (beef) | 3.5oz | 375mg |
| Liver ( beef) | 3.5oz | 300mg |
| Ice cream | 3.5oz | 45mg |
| Sponge cake | 3.5oz | 260mg |
Information provided by Sasha Thomas and Janet Rankine-Henry, nutrition coaches. Email Sasha Thomas at sashatthomas@yahoo.com.
