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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

 




The advice included on this site is not meant to replace any medicine or treatment you are receiving through your doctor, if you have any queries or concerns including compatibility with current treatment/medication, please contact us or speak to your GP


 

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nicolle@lifenlimb.co.uk

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