High cholesterol

NICE ONE, DAD! Ken had 54in waist

BIG DADDY Diabetes nurse Libby Dowling says Type 2 can be managed primarily by exercising and dieting.

This is her advice:

EXERCISE

You don’t need to join a gym or buy a load of expensive sports equipment to get fit.

You’re looking to get about 150 minutes of physical activity a week. Think about how you might fit that in your lifestyle.

If you go to work on a bus, can you get off a stop earlier and walk? Or if you live in a tall building take the stairs rather than always using the lift.

If you have children take them to parks or play areas and play with them instead of watching. When shopping, park further away from shops.

All those tiny things that don’t seem like much can add up.

DIET

You can make changes to your diet without spending a fortune.

Chose a smaller plate to put your meal on or look online to find accurate portion sizes.

Fruit and veg are generally healthy and low in calories, but they can be expensive, so look for foods in season which are generally cheaper.

Markets can have good deals towards the end of the day while supermarkets cut the price of items nearing their sell-by date.

Frozen veg is cheaper and has nutritional value, while buying in bulk if you can is also cheaper.

Cutting down on alcohol also helps weight loss because alcohol contains a lot of calories.

Wine and beer have 200 calories a measure for no nutritional value. A glass or two of wine with a meal can add 500 calories you don’t really need.

Ancient grains are making a comeback as people understand their health benefits.

Spelt is a whole grain that offers a nutty flavour and is easy to digest, rich in niacin (vitamin B3) and has dietary fibre that lowers cholesterol.

SPELT & SPINACH CREPES Serves 4 Ingredients: 60g spelt flour 1 egg 80g baby spinach leaves 150ml milk Salt & pepper 1 tsp coconut

oil

Method:

1 Blend flour, egg, spinach, milk, salt and pepper in a processor until smooth.

2 Heat oil or low-cal fry spray in a non-stick frying pan. When hot, add one-quarter of the batter, circulating to keep the crêpe round. Cook for two to three minutes on each side, flipping it when the crêpe starts to come away from the pan.

3 Repeat for three more crêpes.

4 Add a topping, such as avocado, smoked salmon, tomatoes or feta. They are delicious hot or cold. Lifestyle changes can ease constipation but for more instant relief, try these products made from natural ingredients.

Fybogel Hi-Fibre Orange

Mix this ispaghula husk powder with water to ease discomfort and boost fibre. £3.50 for 10 sachets from Tesco.

Senokot

Made from the natural laxative senna, these tablets should give relief within 12 hours. £2.15 for 20 tablets from Boots.

Holland & Barrett Aloe Vera Juice with Cranberry

A high-strength aloe vera juice that promotes healthy digestion and contains a natural laxative called anthraquinone. £9.29 for 423ml.