Eat your way to good health

Aug 30 2009 by Hannah Charnley

IN the summer holiday months many of us lapse into a lazy routine of little exercise and unhealthy eating. But how much thought have we given to our cholesterol? HANNAH CHARNLEY finds out about the risks of sky high cholesterol levels

"It also significantly increases the risk of strokes."

There are also ways of helping to cut your cholesterol through lifestyle choices: "The main ways of reducing cholesterol levels are regular exercise and keeping to a healthy, low-fat diet," says Dr Haq.

Recent statistics suggest that seven out of 10 adults don’t do enough physical activity, posing problems for the nation’s cholesterol levels.

But who is at the most risk?

"Heart disease affects men more than women due to genetics," says Dr Haq.

"The effects of cholesterol are cumulative over time. Therefore you should be looking to lower your risk at a young age."

As well as developing habits of regular exercise and healthy eating, stopping smoking is a sure way of reducing the risk of heart disease.

Cigarette smoking harmfully lowers the level of HDL-cholesterol (good cholesterol) and is directly responsible for about 20% of all deaths from heart disease.

So, if you want to avoid the silent killer that is cholesterol, now is the time to stop smoking, start exercising and sort our your diet.

How to lower your cholesterol

AVOID FATTY FOODS: Try not to fry foods but instead use other methods such as grilling. Trim the fat off meat whenever possible. Try to avoid cheeses, full-cream milk, butter and use low-fat spreads.

FIVE-A-DAY: Eat at least five portions of a variety of fruit and vegetables a day.

EAT OILY FISH REGULARLY: Oily fish provide the richest source of omega-3 fats which prevent blood from clotting and help to regulate heart rhythm.

IF YOU EAT MEAT: Lean meat or poultry such as chicken is best for your cholesterol levels.

STARCH: Your meals should be based on starch-based foods such as cereals, wholegrain bread, potatoes, rice and pasta, plus fruit and vegetables.

LIMIT SALT: Limit salt to no more than 6g a day (and less for children)

HIGH FIBRES: High fibres are important – think porridge, beans, pulses, lentils, nuts, fruits and vegetables.

ALWAYS READ LABELS: Read labels to ensure that you stick to low-fat foods.