Health tip cholesterol

(Inside Aotea, February 2010)

Say no to cholesterol

Cholesterol is a fat-like substance, caused by food high in saturated fat, that is found in your blood. Over time, it builds up as ‘plaque’ on the walls of your arteries and this build-up causes ‘hardening of the arteries’ and can block the flow of blood to your heart.

High blood cholesterol itself does not cause symptoms, so many people are unaware that their cholesterol level is too high. Having regular cholesterol tests according to printed guidelines is a good way to monitor your levels.

To keep cholesterol levels low in the first place avoid saturated fat (eat lean meats, fish, skinless poultry, whole grain foods, and fruits and vegetables), exercise regularly and avoid too much weight gain if you can.

Good fat / Bad fat

The amount of fat you eat isn’t in itself linked with disease. What really matters, according to many medical researchers, is the type of fat you eat. “Bad” fats - such as saturated and trans fats - increase the risk of certain diseases. “Good” fats - monosaturated and polyunsaturated fats - lower disease risk.

The key to a healthy diet is to substitute good fats for bad fats. Read the labels of the food you want to buy to see which has the good fats. When frying food, use a good quality oil instead of butter. Try snacking on small amounts of nuts instead of sweets. Nuts have fat but most of it is monunsaturated fat, and so is good for lowering cholesterol. Better still snack on fruit, it’s sweet and totally fat-free.