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Nov 2012
Tips on lowering Cholesterol
Cholesterol is a fatty substance that plays a vital role in the body. Most of it is produced in the liver from saturated fats found in food. Too high a level of cholesterol in the blood increases the risk of coronary heart disease, heart attacks and stroke as it becomes deposited in the walls of arteries. The arteries narrow and this obstructs blood flow. Health experts recommend a total cholesterol level of less than 5mmol/l. What is cholesterol? There are two types of cholesterol - LDL ‘bad’ cholesterol and HDL ‘good’ cholesterol. Too much saturated fat and cholesterol in our diet raises LDL. Aim to increase HDL and lower LDL. Simple lifestyle changes to lower cholesterol: Control your weight for your height- eat smaller portions and use smaller plates. Avoid large meals at night. Try to loose weight gradually if you are overweight. Choose baked, steamed or grilled foods, not fried. Aim for 5-a-day of fruit and vegetables as this helps reduce LDL and helps to lower blood pressure. Eat small amounts of unsaturated fats. Oily fish such as salmon and mackeral, should be eaten twice weekly for healthy Omega-3 oils. Omega-3 oil is important as it can help to reduce your cholesterol! Alternatively, take a fish oil supplement every day such as Paradox Oil and gain benefits not only for your cholesterol but for your joints, heart, energy levels and skin. Start the day with whole grains- porridge, cereal, muesli as these contain fibre so you feel fuller for longer. Replace saturated fats with healthy fats e.g. olive oil,sunflower oil , these will reduce LDL and increase HDL cholesterol. Avoid hard cheeses, butter, pastries, biscuits, cakes on a regular basis which contain high levels of unhealthy saturated fat. Carbohydrates- whole grains and beans are high in fibre, which helps to reduce cholesterol. Milled flaxseed, a good source of fibre, is also very beneficial. Exercise for at least 30 minutes, five days a week. Build up slowly. Do something you enjoy! Stop smoking- why not join our free ‘Stop Smoking’ Scheme for extra support. Ask us for details. For further advice about your cholesterol or medication queries, contact Paula Morgan , Orchard Pharmacy, 23 Mandeville St., Portadown Tel.38 332824 www.orchardpharmacy.co.uk
23 Mandeville St, Portadown
County Armagh
BT62 3PB
02838 332824
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