Daily Mirror (Northern Ireland)
Simple swaps to drive down your cholesterol
CONTRARY to popular belief, cholesterol isn’t all bad. This waxy, fat-like substance plays a vital role in our body.
There are two types: LDL (‘bad’ cholesterol) and HDL (‘good’ cholesterol).
High levels of LDL can build up in artery walls, raising the risk of heart disease but ‘good’ cholesterol helps carry excesses of the bad kind out of the body, protecting against heart disease.
Charity Heart UK says everyone from 40 to 75 should have cholesterol levels checked every five years (or every year if on cholesterol-lowering medication).
Your Total Cholesterol Measurement should ideally be 5mmol/l or less; Ldl-cholesterol 3mmol/l or less; and Hdl-cholesterol over 1mmol/l for men and 1.2mmol/l for women.
If you’ve had a high reading, here are some simple swaps to help get your cholesterol levels back on track... Will says: “Dressings such as Caesar and ranch may taste nice, but they’re extremely calorific and will certainly have a negative impact on your cholesterol. “Many people don’t realise this and cover their healthy salad in dressings high in saturated fat. “Often, the nutritional information on bottles relates to a serving size far smaller than what many people use. Extra virgin olive oil is better. It contains monounsaturated fat, which helps maintain healthy cholesterol levels. “It also lowers inflammation, protects LDL from oxidation, improves the function of blood vessel linings and helps prevent unwanted blood clotting.” “Instead of lettuce, cucumber and tomato, serve roasted Mediterranean vegetables as a side dish. Drizzle olive oil over the top to bring the flavours together,” says Will.
Will says: “Given the choice between a high-sugar dessert and one with fresh fruit, it’s not hard to work out which option has the best chance of keeping your cholesterol down,” says Will. “A lot of puddings are made with butter, a sure-fire way to send your cholesterol soaring. Fruit provides natural sweetness for your taste buds.”
“A bowl of stewed apples or pears is a healthy option - but with no sugar added, of course,” says Will. If you love stewed fruit crumbles, add oats to the mixture for a cholesterol-lowering boost.