HEALTH INFO - Cholesterol

CHOLESTEROL

1. Define: cholesterol…..is a fatty waxy substance that occurs in all animal tissues. It is produced in the liver, & although is included in our diet, is not necessary. It is a component of bile, carried in the blood by lipoproteins.

High density lipoprotein….or HDL, which is "good". It is a transporter which removes cholesterol from vulnerable areas, taking it back to the liver for recycling & disposal. Fibre aids this process.

Low density lipoprotein….or LDL, which is "bad". It is a transporter that delivers cholesterol throughout the body to where it is required. It is not controlled & excess can build up causing artherosclerosis foe example.

2. The function & sources of cholesterol:

Cholesterol is made in the liver, or provided in our diet.

Cholesterol helps synthesise: -vitamin D in the skin
-cholic acid (a component of bile)
-some hormones like testosterone & oestrogen (promoting healthy sexual characteristic development)
-cortisol.
-Also important in cell membrane structure & is found in the membrane of cells in the small intestine & through out the body
-Protects & insulates nerve fibres.

3. Which foods are high in cholesterol?

Meat coconut oil
Poultry palm oil
Shellfish e.g. shrimps, prawns
Offal

4. Factors affecting cholesterol levels:

raise	lower
inactivity high/continuous levels stress excess alcohol smoking obesity some drugs/medication e.g. HRT/the pill some disease e.g. underactive thyroid coffee sugar	exercise relaxation moderate levels of red wine maintaining healthy bodyweight sweet almond oil soya bean oil live natural yoghurt onion & garlic

5. Medical conditions resulting from high cholesterol:

arteriosclerosis/artherosclerosis
cancer of the breast
uterus
prostate
high blood pressure….kidney damage
aneurisms….stroke…..heart attack
angina
embolisms
hypothyroidism & other hormonal problems
gallstones
cellulite
obesity
diabetes mellitus
gallstones

6. Dietary measures to reduce cholesterol:

-reduce high cholesterol foods
-try lower fat dairy
-increase polyunsaturated oils
-drink alcohol in moderation; red wine in moderation helps reduce cholesterol
-increase fibre intake; especially fruit & nuts
-eat more white than red meat & in moderation; cut off the fat
-steam or slow cook vegetables
-antioxidants, B complex calcium, zinc, magnesium all help too
-500mg vitamin C/day
-garlic & onions; even in the form of garlic capsules

Foods suitable & unsuitable when planning a diet for someone with high cholesterol levels:

Suitable	unsuitable
Lean meat Porridge Fresh fruit & veg Olive, rapeseed, sunflower Corn & sweet almond oils Red wine in moderation Beans, pulses Grapefruit, apples Onions, garlic Bran Shitake mushrooms Almonds, walnuts Green tea	hard margarine high alcohol intake eggs (eat 1-3/week, or eat the white only) cheese butter sausages fatty meat tuna chips cakes & sweets, pastries, biscuits ice cream, cream peanut butter