How to Avoid High Cholesterol

Many diseases of the cardiovascular system are associated with too high an intake of saturated and hydrogenated fats, which attach to the walls of blood vessels and form fatty plaques that constrict the flow of blood. Cholesterol tests would show high levels of LDL cholesterol (the bad cholesterol). A diet with excess sugar and refined carbohydrates can also create plaques because excess sugar converts to fat.

High levels of refined carbohydrates also raise blood triglyceride levels and increase platelet adhesiveness. In addition, the clotting time of the blood may be reduced, leading to a higher risk of blood clots forming and blocking blood vessels completely, which we all want to avoid.

• A change in diet and lifestyle can help enormously with this disease. A mainly vegetarian diet, which should include at least five portions of fruit and vegetables every day is recommended.
• Wholemeal cereals, particularly oats, wholegrain pasta, rice and pulses are excellent to help reduce your risk of high cholesterol.
• If you do eat meat, choose chicken with the skin removed or wild duck, and pheasant which are also naturally lower in fat.
• Oily fish is good and provides the essential fatty acids we need so eat organic salmon, tuna and mackerel.
• Avoid saturated fat found in fatty meats, cream, butter, whole-fat milk, full-fat cheeses, coconut, and chocolate.

Finally, as I always encourage you, it is important to exercise. The American Heart Association (AHA) advises people to aim for a minimum of 150 minutes of moderate-intensity exercise per week to lower low-density lipoprotein (LDL), those “bad” cholesterol levels.

I highly recommend that you get that body moving and reduce the risks of cardiovascular disease and high cholesterol. Exercise will greatly improve your overall health, so please, “Move that Body!”  You know it makes sense.

Live with joy and health. 💚
Elizabeth Beetham, BSc Holistic Nutritionist, Natural Health Journalist, and Wellbeing Expert