Several million people in the UK are affected by raised cholesterol levels and its effects on health.
Raised cholesterol especially high levels is a risk factor for cardiovascular diseases with 120.000 heart attacks and approximately 50.000 death each year.
It is well documented show that eating fruit and vegetables decrease the risks of cancer and of cardiovascular diseases.
- Atheroma is a build up of fatty plaque that lines the inside of arteries. It is caused by excess cholesterol and it's build up occurs over many years. Eventually it can lead to the obstruction of one or more arteries.
- Depending on which arteries that are blocked it can cause problems such as narrowing of the arteries that supply the legs, impotence, cerebral vascular events (strokes) and heart attacks.
- Other risk factors that increase the appearance of atheroma: smoking, diabetes, sedentary lifestyle, arterial hypertension, stress, weight excess
Faced with an increase in cholesterol, following a low cholesterol diet is important in helping yourself to lower the levels and decrease your cardiovascular risks.
- For some people, adopting a low cholesterol diet will be enough, but for others medication treatment is necessary
- Exercise is vital to good health and helping reduce bad cholesterol (LDL) and increasing the good (HDL).
- Diet alone can lower the total cholesterol lever by 10 to 15% and lower the bad cholesterol by 15 to 20%.
- Cardiovascular risks are related to bad cholesterol (LDL).
- The SUVIMAX Study carried out on 13000 people over 8 years revealed that the consumption of 5 portions of fruit and vegetables per day decreased by a third cancer risks.
More than 50% of people with raised cholesterol levels, do not follow the advised diets and recommended treatment.
Move more....get physically active
Few people know that a regular especially daily exercise is beneficial to their health.
- Always start carefully , and warm up beforehand and stretching afterwards.
- 30 minutes walk per day should be enough to maintain your health: walk without interruption, and at a pace to cause light breathlessness for 15 to 20 minutes.
- According to a study published in JAMA in 2007, the use of a pedometer increases the number of steps taken each day by 2200 steps, thus increasing the amount of daily exercise, the good cholesterol (HDL) and decreasing the Body Mass Index (BMI).
Address the other risk factors that increase cholesterol
- Stop smoking
- Control blood-pressure
- Treat diabetes
- Take regular exercise
- Control weight and loose weight in the event of weight excess
- Vegetable oils: sunflower, corn, rapeseed, olive, nut, grapes, soya
- Fish at least 2 to 3 times per week: choose tuna, mackerel, salmon and sardines.
- Eating fresh fruit and vegetables daily makes it possible to drop your cholesterol by 5 to 15%.
- Choose white meat and remove any fat </gras
- Limit alcohol
- Butter, cream, condensed milk
- Fatty meats: always cut off excess fat and roast or grill
- cured meats
- Full fat cheeses
- Fried food, chips, French fries
- Meat offals
- Chocolate, biscuits
- Ice cream except sorbets
Saturated fats can be found in meat, butter, cream, and cheeses, it is therefore essential that those with high cholesterol limit these foods to a couple of times per week.
From the age of 45 for men and 50 for women it is advisable to have your cholesterol levels checked and monitored.
The apple, the most healthy fruit?
- Low in calories: 1 x 100g apple contains 40 to 50 Kcalories
- Rich in fibre
- Decreases the absorption of cholesterol and lipids in the intestines
- Is easily carried around and eaten anywhere
- They contain many vitamins, which are primarily in the skin.
- Due to the fructose and carbohydrates it contains, apples provide a good source of energy.
La dieta anticolesterol