Ask the expert: battling cholesterol
Do you want to know what to eat to boost your mood? Or do you need advice on the latest diet fads? Well, help is on hand with our expert Dora Walsh answering your questions.
Hi Dora,
Thanks,
Maggie
Dora Walsh
Dora says: The good news is that there's lots you can do to help reduce your cholesterol naturally.
Cholesterol is a fat-like substance circulating in the blood which is needed in moderation, but too much can lead to blocked arteries so follow my advice for help on lowering your cholesterol naturally.
Cut down saturated and trans fats
This means cutting down on processed foods such as cakes, biscuits, pies, pastries, margarines, butter, cheese, meat products, which raise cholesterol.
Eat healthy fats
Try poly-unsaturated fats from olive oil, olives, small handfuls of raw nuts and seeds. Occasional avocados walnuts, flax seeds and pumpkin seeds are also good for your heart.
Add oily fish
Eat oily fish three times weekly (salmon, mackerel, sardines, fresh tuna, trout, herring/ kippers) to help lower blood triglyceride levels. This also helps prevent the blood from clotting, and help to regulate the heart rhythm.
Consume a high-fibre diet
Foods high in 'soluble fibre' such as porridge, beans, pulses, lentils, nuts, fruits and vegetables, can help lower cholesterol. Try wheat-free grains such as rye, buckwheat, rice and oat cakes and wheat-free bread or crackers from your health shop or supermarket.
Increase fruit and vegetable intake
Aim for at least five servings a day (a combination of fruit and vegetables, but mostly veg). A portion is equal to one apple or pear, two apricots or plums, three heaped tablespoons of vegetables, a dessert bowl of salad, or a glass of fruit juice (150ml). Fresh, frozen, tinned, dried and juiced fruit and vegetables all count towards your daily portions, but juice counts as a maximum of one portion a day.
Cut down on alcohol
No more than 14 units of alcohol a week (hopefully less). Substitute beer or wine with low sugar spirits like gin and vodka.
Address your lifestyle
If you are carrying excess weight then now's the time to reduce it by following the advice above and exercising regularly. And smoking is a no no.
Supplements
- Garlic: 400-600mg of dried concentrate a day (tablets should be enteric-coated and each tablet should provide 400mcg allicin potential)
- Vitamin E, 250mg twice daily
- Vitamin C, 500mg twice daily
- Psyllium husk powder, 1tbsp of powder dissolved in water or juice twice a day (drink at least eight glasses of water a day).
