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25 Feb 2009

High Cholesterol
Hi, Hope you can help. I am a 58 year old woman who is quite healthy and reasonably fit. Altho I have lost 7kg' s and eaten far healthier than I have ever eaten in the past year, e.g. chicken, fish and loads of veg and salad, I have been told that my cholesterol level is a bit high. Not high enough for medication ~ but a little high. I was wondering where I can find a diet to lower my cholesterol and to also see where I am going wrong with my diet. I do not cook with loads of creamy sauces and we have red maybe 1-2 times a week. Maybe there are some ' hidden'  fioodstuffs I am eating ignorantly! Many thanks
Answer 321 views
Expert
DietDoc
DietDoc

01 Jan 0001

Dear Mosey
Firstly congratulations on losing those 7 kgs! You are a star! This weightloss will already have helped to lower your cholesterol levels. If you still have moderately raised cholesterol levels, then you would need to lower your intakes of total fat, saturated fat and cholesterol. To lower your cholesterol levels basically you will have to eat a diet that is low in total fat, saturated fat, and cholesterol, and high in dietary fibre and protective nutrients - this entails eating plenty of fruit and vegetables, low-fat milk and dairy products, very lean meat, fish, only 4 eggs per week and only mono- or polyunsaturated margarine or oil (this is where you can use olive oil in normal quantities). Click on 'Diet' and 'Weight loss' and 'Slimming Diet' for a copy of a low-fat, high-fibre diet - if you don't need to lose any more weight you can use larger portions of the permitted foods, but should otherwise stick to the portion sizes. You need to check the foods you buy in the supermarket - compare the total fat content of say standard Vienna sausages and that of Low-fat or Lean Viennas - if the latter still contain more than 5g of fat per 100g, then it is better to avoid them. Rather use less processed food, e.g. cook chicken without skin and without added fat (grill or boil in a stew), to have greater control of the fat content than when you eat processed foods. You can also use omega-3 fatty acids (Salmon oil capsules - buy at chemist) to reduce blood cholesterol and try Flora pro-activ which contains plant sterols to lower blood cholesterol (most supermarkets sell this type of margarine). For additional articles, click on 'Diet' and 'You are what you eat' and read the 'Healthy Heart' section. If you require a specific diet to be worked out for you, then I would recommend that you consult a clinical dietitian (visit the Association for Dietetics in SA Website at: www.adsa.org.za and click on "Find a Dietitian" to find a dietitian in your area).
Best regards
DietDoc
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
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