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Nutrition: Top tips to help balance your cholesterol

Jane McClenaghan

Jane McClenaghan

Jane writes a nutrition column for The Irish News. She has a passion for good food and her philosophy is one of balance – simple, effective and practical changes that can fit into anyone’s lifestyle.

Adopting a Mediterranean diet will help you manage your cholesterol levels
Adopting a Mediterranean diet will help you manage your cholesterol levels Adopting a Mediterranean diet will help you manage your cholesterol levels
By Jane McClenaghan

WE KNOW that high cholesterol is a risk factor for heart disease and strokes, but there are different types of cholesterol – the good stuff (HDL), and the not-so-good stuff (LDL) – so it is really important to know your balance, as your total cholesterol should be below 5.0 mmol/L.

HDL (High Density Lipoproteins): this is the 'good' cholesterol that takes fat away from your artery walls. This should be above 1.0mmol/L for males and above 1.2mmol/L for females.

LDL (Low Density Lipoproteins): this is the 'bad' cholesterol that builds up fatty deposits on your artery walls and can increase your risk of heart disease and strokes. LDL should be below 3.0mmol/L

Triglycerides are type of fat and the levels in your body are largely dependent on the food you eat. It is found in high level in meat, dairy products and cooking oils. Levels should be below 1.7mmol if fasting and 2.3mmol non-fasting.

If you know that you have high cholesterol, your LDL levels are elevated, your HDL is not quite as good as it should be, or your triglycerides are on the high side, here are some simple solutions to help you reset your lipid score.

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ADOPT A MEDITERRANEAN DIET

Tomatoes are a super food – eat with olive oil for maximum benefits
Tomatoes are a super food – eat with olive oil for maximum benefits Tomatoes are a super food – eat with olive oil for maximum benefits

RESEARCH strongly shows that eating a Mediterranean diet can make a big difference to cholesterol levels. This does not mean eating lots of pasta and pizza: instead, pack your diet with vegetables, eat lots of olives, olive oil and oily fish and don't eat junk food.

There are lots if ingredients in this type of diet that have a really positive effect on your cardiovascular system and cholesterol balance. Here are some 'super foods' for cholesterol:

  • Garlic
  • Olives and olive oil
  • Oily fish
  • Green tea
  • Beans and lentils
  • Wholegrains, especially oats and barley
  • Flaxseed – a tablespoonful daily (best if milled or ground)
  • Berries – fresh or frozen
  • Tomatoes – fresh tinned or pureed. If fresh, eat with olive oil for maximum benefits
  • Green leafy veggies like rocket, watercress Savoy cabbage. leeks, kale or broccoli

EAT LOTS OF HEALTHY FATS

Aim to eat oily fish like salmon, mackerel, trout, sardines, herring or anchovies two to three times a week
Aim to eat oily fish like salmon, mackerel, trout, sardines, herring or anchovies two to three times a week Aim to eat oily fish like salmon, mackerel, trout, sardines, herring or anchovies two to three times a week

OMEGA 3 fats from oily fish can help to reduce triglycerides and increase levels of your healthy HDL cholesterol.

Aim to eat oily fish like salmon, mackerel, trout, sardines, herring or anchovies two to three times a week.

Make the switch to olive oil. Packed with monounsaturated fats, it is super for cardiovascular function and cholesterol balance. Use it for cooking and buy a really good extra virgin olive oil for dressings and drizzles, try it drizzled over steamed veggies, or mix with balsamic vinegar and mustard to make a quick and healthy salad dressing.

Pack plenty of nuts and seeds into your diet, especially flaxseed, walnuts and almonds. Aim for one to two heaped dessert spoonfuls a day.

MAX OUT ON FIBRE

Quinoa is gluten-free and a good source of fibre, and makes a good replacement for rice and pasta
Quinoa is gluten-free and a good source of fibre, and makes a good replacement for rice and pasta Quinoa is gluten-free and a good source of fibre, and makes a good replacement for rice and pasta

Soluble fibre found in fruit, veg, beans, oats and flaxseed can help to reduce the absorption of cholesterol into your bloodstream and decrease levels of LDL. We should be eating 30g of fibre a day, but many of us fall short. Eat more vegetables, fruit, beans, lentils, flaxseed and wholegrains to help.

DROP THE PROCESSED FATS

Check labels for hydrogenated fats, partially hydrogenated fat or hydrogenated vegetable oils. These processed trans fats are not always listed on the label, but they have a disastrous effect on cholesterol – increasing total cholesterol and reducing your protective HDL levels. Biscuits, crisps, fried foods and packaged foods are sources of these harmful fats.

KEEP A CHECK ON SATURATED FATS

Cut down on saturated fats and ease off on fried food
Cut down on saturated fats and ease off on fried food Cut down on saturated fats and ease off on fried food

Saturated fats from butter, cheese, meat and other full-fat dairy products can increase total cholesterol. Choose cottage, feta or goat's cheese. Use butter sparingly and choose leaner cuts of meat.

CUT OUT THE BAD STUFF

  • Limit your alcohol intake
  • Don't smoke
  • Eat less sugar
  • Avoid processed foods
  • Cut back on high fat foods
  • Avoid fast foods and takeaways

For more information, visit nichs.org.uk