Good news on eggs

Did you know that blood cholesterol levels are more influenced by the saturated and trans fat we eat than the cholesterol in foods? That's why it's OK to eat eggs - you can enjoy up to six eggs each week as part of a healthy balanced diet.

Eggs are very nutritious, always available and easy to cook quickly. Did you know that eggs contain good quality protein and omega-3, plus 10 vitamins and minerals? They are an essential part of any healthy eating plan and also provide a quick delicious snack when time is short. Eggs make great lunchbox fillers for adults and children and are very portable when hard boiled.

Cholesterol in eggs

One egg has about 5 grams of fat – but most of this is the ”good” unsaturated fat that you need to be healthy. An egg contains only about 1.5 grams of saturated fat and no trans fat at all.

The cholesterol in eggs has only a small insignificant effect on LDL cholesterol, especially when compared with the much greater effects that saturated and trans fats in our diet have on LDL cholesterol.

Some people are more sensitive to dietary cholesterol. This means that their LDL cholesterol levels rise from eating foods containing cholesterol more than other people's do. If you want to know your cholesterol level and how to manage it, talk to your doctor or an Accredited Practising Dietitian for individual advice.

Eggs and diabetes

All Australians, including people with diabetes or metabolic syndrome, who follow a healthy balanced diet low in saturated fat can eat up to six eggs each week without increasing their risk of cardiovascular disease. You can eat one egg most days of the week or eat a serve of eggs (two eggs) in two or three meals a week (ideally boiled, poached or scrambled using reduced, low or no fat milk).

Eggs and the Tick

Eggs have the Tick because they are a nutritious food. It’s a similar case with lean meat and avocadoes, which also have the Heart Foundation Tick.

Source: Hearth Foundation

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Why is HDL cholesterol good

for you?

You've probably heard HDL referred to as the "good" cholesterol. But you might not know what makes it so good. Why is some cholesterol helpful to the heart and other cholesterol (namely LDL) harmful?

A little about LDL

Cholesterol travels through the bloodstream in protein packages called lipoproteins. The lipoprotein of greatest concern is low-density lipoprotein (LDL), the so-called bad cholesterol. If your body produces more LDL than the cells can absorb, it lodges in artery walls and contributes to the buildup of atherosclerotic plaque.

Driving down LDL has been the main target for improving cholesterol levels. Powerful cholesterol-lowering drugs called statins are available to do just that. Studies have shown that taking a statin can cut the risk of developing and dying from heart disease by 30% to 40%.

And on to HDL

But there's more to the story of cholesterol and cardiovascular risk than LDL. Another key player is high-density lipoprotein (HDL), dubbed the "good" cholesterol. HDL removes LDL from the artery walls and ferries it back to the liver for processing or removal (see illustration).

How HDL helps

Cholesterol travels in the blood attached to lipoproteins. Low-density lipoprotein (LDL) enters the walls of arteries, where it contributes to the buildup of atherosclerotic plaque. High-density lipoprotein (HDL) removes LDL from the artery walls and carries it back to the liver. HDL also helps quell inflammation and protect the cells lining the arteries' inner surface (endothelium).

HDL also acts as:

• an antioxidant. Researchers believe antioxidants can protect against coronary artery disease by preventing LDL cholesterol from reacting with oxygen, which leads to the progressive thickening and hardening of the walls of arteries.
• an anti-inflammatory. Though inflammation is an essential part of the body's defenses, it can cause problems, too. In the heart, inflammation can trigger atherosclerosis, keep the process smoldering, and influence the formation of artery-blocking clots, the ultimate cause of heart attacks and many strokes.
• an antithrombotic. Thrombosis is the forming of clots, and preventing these clots from forming in the coronary arteries can prevent heart attack and stroke.

People with low levels of HDL are more likely to have heart attacks and strokes; high levels appear to be protective. In the Framingham Heart Study, low levels of HDL were an even more potent risk factor for heart disease than high levels of LDL. Other studies have linked high HDL levels to a reduced risk of stroke, greater longevity, and better cognitive function in old age.

Luckily, there are things you can do to increase HDL, both in terms of medications to take and lifestyle changes to make. A later article in Focus On: Cholesterol will explore in detail the ways to increase HDL.

Reference:

Image source: Downloaded from Google images

Diabetes: Risk factors

and advice on what to do about each

Author: Dr Peter Mayen

Alcohol 

Intake must be limited to 2 units of alcohol a day. None is the best option

Foot ulcers

These result from friction damage to the foot where there is a loss of sensation. ALL diabetics should protect their feet

	Inspect feet daily, look between the toes and on the soles of the feet for cuts, changes in colour, blisters or any scratches that may not have been felt. A mirror can help see under the feet.
	Wash feet daily and dry between the toes well. Do not use talcum powder as it can cause rubbing.
	Cut toenails straight across and file rough edges. It is easier to do this after a bath or shower when the nails are soft.
	Wear socks or stockings that are clean each day -wool or cotton are better than synthetics.
	Wear well fitting shoes -all shoes should be comfortable, not rub or cause the feet to ache.
	For cold feet at night wear bed socks rather than using hot water bottles or reflector heaters that may burn but not be felt at the time.
	Always wear shoes to protect the feet, eg. thongs for the beach, slippers when getting up at night, heavy shoes for gardening.
	Look and feel inside shoes each day for unnoticed stones, tacks or torn linings that may rub feet.

High Cholesterol

If you have diabetes then new treatment guidelines released at the end of 2001 state that cholesterol must be lowered to 4.0 to prevent vascular complications. For a fair proportion of diabetics this will not be achievable by diet and tablets will be needed

High Triglycerides

Many diabetics have an elevation of triglycerides. This is independent of cholesterol level. In diabetics this fatty substance in the blood causes all the damage at the microvascular level - the tiniest blood vessels. What we see is that this problem is a function of, and dependent on, obesity and overeating. There is a genetic type of elevation of triglycerides but this is rarely a problem in diabetics

Hypertension

High blood pressure adds very significantly to the cascade of vascular damage that can occur in diabetes. It is controlled by exercise, losing weight, eating a low salt diet for some, and blood pressure tablets where necessary. The desired treatment target for blood pressure has just been lowered (at the end of 2001) to a figure of 130/80 for diabetics

Obesity

Obesity is the prime cause of Diabetes type 2. Attention to obesity, as we have discussed elsewhere, is critical in controlling diabetes

Smoking

If you had a roaring fire would you throw petrol on it. Consider this explanation. Heart attack, stroke and amputations occur much more in diabetics because of raised cholesterol and triglycerides. These fats penetrate the wall of the artery and that wall thickens over time - just like a rusting water pipe. Certain types of events break the thin cover on the inside of an artery, the fat spills out (there is nothing more damaging in free flowing blood than fat). Bingo the artery clogs up - no blood can get through - heart attack, stroke, lose a foot etc. Certain substances stop this rupture happening for example antioxidants. Only very few substances cause it to happen. ONE OF THESE IS SMOKING - EVEN A SINGLE CIGARETTE - AND YOU DON'T KNOW WHICH ONE IT WILL BE.

© 

 Dr Peter Mayne 2000-2013 WWW.drmayne.com
Image source: Downloaded from Google images

Complications of diabetes   Author: Dr. P. Mayne All complications can be minimised by good diabetes control. Some of these complications have specific treatments. Some diabetics will not develop any of them whilst others will develop a few and still others many. The only sign of the not so good group will be those people with persistently poor control over many visits – indeed over years. It is no exaggeration to state that every one of these complications exist in the diabetics who attend this practice Arterial disease Lesions can occur to the inner lining of the arterial wall in any artery of the body. This is caused by oxidised LDL fat particles – one of the subtypes of cholesterol. Antioxidants work to prevent these lesions forming. The important processes that occur are heart attack, stroke, impotence and loss of blood supply to the extremities leading to gangrene. Cardiomyopathy A weakening of heart muscle with subsequent dilation of the chambers of the heart leading to heart failure Nephropathy This is renal disease as a direct consequence of diabetes. Not all diabetics develop this and it is reversible if caught early and can be treated very well otherwise. Initially the kidneys are in “superfunction” mode. Then they start to leak protein to a small degree ( in the care plan we talk about this as microalbumin). Later there is frank loss of protein. The process then continues into renal failure. Once in this category reversal is impossible. Some will go as far as to need dialysis. Neuropathy Diabetes can effect most nerves of the body though not the brain itself. There are different forms but the most common one we see is polyneuropathy which is characterised by areas of numbness, heightened sensation or pain. LEG ULCERS are a common complication of lost sensation in the leg (they can also be vascular in origin) Thrush (also known as candida or monilia) Is a very common complication for many diabetics occurring usually in the ears, mouth, axillae, groins and vagina Retinopathy The damage to arteries in the eye is far more intensive when it occurs compared to other parts of the body. Currently up to 85% of diabetics develop some form of this disorder in their lifetime. We will incorporate some pictures of this disorder. There are two forms simple and proliferative. In the latter the eye retina starts making extensive tufts of new blood vessels. Both forms cause blindness left untreated. Tight sugar control is necessary and these days laser treatment holds most of the condition in check Cataracts An opacification of the cornea. These develop more frequently in diabetics. ©  Dr Peter Mayne 2000-2013 WWW.drmayne.com   Image source: Downloaded from Google images

Easy Healthy Cooking Tips

Top 40 healthy cooking tips from members of the Dietitians Association of Australia

1. Hide vegetables in everything you cook – they dilute kilojoules.

2. Shop for fresh foods, prepare lovingly (such as by trimming meat and taking the skin
off chicken), and use low saturated fat cooking methods. Voila, a healthy home meal
that beats any bought product!.

3. In summer, use fresh fruit for dessert (especially brightly-coloured ones, which are
rich in antioxidants) instead of puddings, cakes or desserts.

4. Aim for a rainbow of coloured vegetables on your plate. Congratulate yourself if you
can manage five or more different colours in one meal.

5. Keep a packet of mixed frozen vegetables on hand for when you've run out of fresh
vegetables. Then, your plate will always be half vegetables.

6. Keep it simple. Use lots of herbs and spices, rather than oils and dressings.

7. Use evaporated milk instead of cream in pasta dishes.

8. Plan your week’s meals in advance. This will help you save money, avoid waste and
take in a wide variety of delicious meals.

9. Top up your vegetable intake by adding a cup of frozen vegetables to your dinner.
They’re great in spaghetti bolognaise, curries, stir fries and soups.

10. Creamy foods can still be enjoyed! Try light evaporated milk and coconut essence
(instead of coconut milk) to reduce the saturated fat content of your meal.

11. Improvise by making ingredient 'swaps' if you don't have everything called for in a
recipe.

12. Cook with non-stick pans – you won’t need to use as much fat.

13. Adding sneaky legumes to just about any dish (just don’t tell anyone they're in
there!).

14. A great rule of thumb for using fats and oils in your cooking is one teaspoon of fat/oil
per person that the meal will feed.

15. Explore different cuisines. Every culture has a few delicious lower-fat, highly
utritious dishes.

16. Use marinades for flavour. And add lots of herbs at the end of cooking for taste and
to liven up the dish.

17. Keep the freezer, fridge and pantry full of healthy staples so when you're strapped
for time there's an option at home rather than getting takeaway!.

18. Bulk-up your meals with fresh or frozen vegetables. This will increase satiety and
improve taste (as well as reduce the kilojoule content of your meal).

19. When you go to eat ‘treat’ food (such as biscuits or slice), make it yourself from
scratch - this gives you knowledge, as well as satisfaction!

20. Munch on a carrot with some salsa or hummus to avoid snacking while preparing
meals.

21. Steam, boil, microwave, dry bake or use cooking spray to reduce the fat content of
your meals.

22. As a young woman who is always out and about, I set aside one day a week to make
a big healthy dinner, which I can freeze and eat throughout the week.

23. Bulk-up all mince meat meals with legumes and vegetables, such as brown or orange
lentils, carrots, and zucchini.

24. Add lemon juice to soups, salads . . . just about anything, to give it a zing, rather than
adding salt.

25. Use yoghurt as a dressing for warm salads. Mix in flavours to suit (such as lemon,
garlic, coriander and mint), and drizzle over the top of your meal.

26. Invest in a good quality non stick fry pan - no more cooking in oil!

27. For a quick meal, sauté some onions, spices and capsicum, then add other
ingredients (such as vegetables and seafood), and stir in garlic and lemon juice.
Enjoy!

28. Use small amounts of healthy fats and use herbs and spices to flavour lean meats,
vegetables and carbohydrates. Variety is the spice of life!

29. Substitute low-fat natural yoghurt for anything creamy (goes great with sweet chilli
to make sweet chilli mayonnaise for chicken wraps!).

30. Take any dish and ask yourself: ‘Can I add more vegetables to this?’ Vegetables add
fibre, nutrients and antioxidants – plus they’re cheap and will make your dish go
twice as far.

31. Planning and shopping are the key to cooking healthy meals.

32. Try recipes with tomato-based sauces (as they are lower in fat) and use fresh herbs
for lots of flavour.

33. Plan your meal around heaps of vegetables. Then add buckets of flavour with herbs
and spices, and throw in some lean protein and low-GI carbs and you can't go wrong!

34. Place your choice of meat or fish on a sheet of baking paper (which has been cut to
size to make sure none overhangs) directly onto a heated pan for fat-free frying!

35. Have some miso, noodles, protein (such as lean meat) and vegetables on hand for a
quick and healthy miso soup dinner.

36. Try making homemade chips or wedges – it's surprisingly easy, much healthier. This
is a great way to get rid of old potatoes or sweet potatoes!

37. Substitution is the key. Swap sour cream for reduced-fat Greek yoghurt, use mashed
apples in cake as a binder, and add sweetness to recipes by using fruit instead of
sugar.

38. Where possible, cook from scratch. It will help you understand the food you’re
eating.

39. Use different types of nut and seed oils to get more flavour in your foods.

40. Try new ingredients (especially vegetables) – often they’re more interesting than
your think!


For information on Australia’s Healthy Weight Week, an initiative of the Dietitians
Association of Australia, visit www.healthyweightweek.com.au
Source:

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Are you taking a blood pressure medication? 

Common types are Diuretics, beta blockers, ACE inhibitors, central agonist.  Dietary changes and regular exercise can also help to control your blood pressure.  It is important to keep your blood pressure under control to lower your risk of stroke, heart attack and/or deteriorating kidney function.

More than 60 different drugs in at least 11 separate categories. Why are there so many, and how does your doctor choose the one (or combination) that's right for you?

“All the different classes of medications work on different parts of the body,” says cardiologist Suzanne Steinbaum, D.O., Director of Women and Heart Disease at Lenox Hill Hospital in New York City. “Some are focused on the heart, some are focused on dilating [widening] the arteries and others work on the kidneys.” Doctors take into account the possible causes of a person's high blood pressure, and any other medical conditions that individuals might have, to come up with a prescription that's best for that patient. 

Here is a rundown of the major blood pressure drug categories, how they work and their possible side effects. 

DIURETICS

According to Libby, these drugs, which help rid the body of excess water and salt, often are the first line of treatment for high blood pressure due to their low cost and long track record of safety and effectiveness. They are often prescribed in combination with other blood pressure drugs. Diuretics also may promote excessive loss of potassium, an essential mineral, leading to symptoms such as weakness, fatigue and leg cramps. Potassium levels can be maintained by eating high-potassium foods such as bananas, cantaloupe, grapefruit, oranges, honeydew melons, prunes and potatoes. Your doctor may recommend taking potassium supplements along with this type of medication. Less common side effects include attacks of gout, which is a type of arthritis that can harm your joints, muscles and other tissues, increased blood sugar in people with diabetes and, in very rare cases, erectile dysfunction.

 The generic and brand names for each drug:

* bumetanide (Bumex)

* furosemide (Delone, Furocot, Lasix, Lo-Aqua)

* hydrochlorothiazide (Aquazide H, Carozide, Diaqua, Esidrix, Ezide, Hydro Par, Hydrocot, HydroDIURIL, Microzide, Oretic)

* spironolactone (Aldactone)

BETA BLOCKERS

Beta blockers have a beneficial effect on blood pressure by slowing the heartbeat, lowering the heart's workload and reducing its output of blood. Possible side effects include insomnia or fatigue, cold hands or feet, depression and a change in the response to insulin among patients with diabetes.

* acebutolol (Sectral)

* atenolol (Senormin, Tenormin)

* metoprolol (Lopressor, Toprol XL)

* nadolol (Corgard)

ACE INHIBITORS

ACE stands for angiotensin-converting enzyme, which helps the body produce angiotensin II, a compound that raises blood pressure by narrowing the blood vessels and forcing the heart to pump harder. By blocking the action of ACE, these drugs relax the blood vessels and prevent blood pressure from getting too high. ACE inhibitors may cause certain tissues to swell, including tissues in the throat, which may block breathing and can be life-threatening. Fortunately, this is rare. More common side effects include a dry cough, too much potassium in the blood, fatigue, rash, dizziness and headache.

* benazepril (Lotensin)

* captopril (Capoten)

* enalapril (Vasotec)

* lisinopril (Prinivil, Zestril)

ANGIOTENSIN II RECEPTOR BLOCKERS (ARBS)

These drugs may be prescribed for patients who cannot tolerate ACE inhibitors. ARBs block the tightening action of angiotensin II at the blood vessels. Occasional dizziness is the most common side effect. According to Libby, these drugs and ACE inhibitors often are good choices for people with diabetes.

Angiotensin II receptor blockers (ARBs)

* candesartan (Atacand)

* eprosartan (Teveten)

* olmesartan (Benicar)

* valsartan (Diovan)

CALCIUM CHANNEL BLOCKERS

When calcium enters the cells of the heart, the result is a stronger heartbeat. Calcium channel blockers prevent the passage of calcium into the heart and blood vessels so the heart contracts less forcefully and the blood vessels relax. Possible side effects include heart palpitations, swollen ankles, constipation, headache and dizziness.

Calcium channel blockers

* amlodipine (Norvasc)

* diltiazem (Cardizem, Dilacor, Tiazac)

* verapamil (Calan, Covera, Isoptin, Verelan)

* nifedipine (Adalat, Afeditab CR, Nifediac, Nifedical, Procardia)

ALPHA-2 RECEPTOR AGONISTS

Another way the body regulates blood pressure is through the action of the sympathetic nervous system, which releases adrenaline (epinephrine), the fight-or-flight hormone that also raises blood pressure. Alpha-2 receptor agonists decrease sympathetic activity, so less adrenaline is released and blood pressure is controlled. Common side effects include drowsiness or dizziness. These drugs are considered relatively safe for use by pregnant women.

* methyldopa (Aldomet)

CENTRAL AGONISTS

“Central” refers to the fact that these drugs work on the brain. They prevent it from telling the heart to pump harder and your blood vessels to narrow. Side effects may include weakness or dizziness, dry mouth, constipation, fever, anemia and erectile dysfunction.

* clonidine (Catapres, Kapvay, Nexiclon)

* guanabenz (Wytensin)

* guanfacine (Intuniv, Tenex)

Take your medicine!

It's tempting to think, once you are feeling better and you've gotten your blood pressure to a healthy level, that you no longer need your medication. Don't fall into that trap. “There is no cure for high blood pressure,” Jones says, “only lifelong management.”

“Our goal is to give enough daily medication to bring the blood pressure into a safe and desirable range, keep it in that range and avoid lots of peaks and valleys,” says Hill. “Most of these medications only last 24 to 36 hours, so taking them every day is important.” Without these drugs, your blood pressure might eventually start to climb, along with your risk of illnesses such as heart or kidney disease. Ask your doctor what to do if you do forget a dose.

Hill recommends advance planning to avoid running out of medicine. Sometimes insurance companies limit prescriptions to one month at a time, but it's worth asking if you can get a three-month supply and save yourself a few trips to the drugstore. If budget is a problem, consider a generic medication. “[Most] of these drugs are equally effective and have similar side effect profiles to brand-name drugs,” Hill says, “and the savings could amount to hundreds of dollars a year.” If you're planning a trip, get approval from your doctor or insurance company several weeks in advance for a prescription “override” so you can get an early refill to take with you.

Take your medicine at the same time every day, preferably in association with other daily habits such as brushing your teeth, to ensure you don't forget. “Keep your medication with your toothbrush and toothpaste,” Hill says, “or, if you take it with meals, keep it in the kitchen, as long as there are no small children in the house.” She's also a big fan of pillboxes labeled with the days of the week. “You can look in the slot labeled Wednesday, let's say, and know immediately if you've remembered to take your pills or not.”

WHATEVER WORKS

“The bottom line is, whether you do it through drugs, lifestyle changes such as exercise and smoking cessation or a combination of those, lowering blood pressure by even five points will lower your risk of stroke, heart attack and/or deteriorating kidney function,” says Libby.

In other words, proper management “makes the difference between life and death for people with elevated blood pressure,” adds Dan Jones, M.D., chancellor of the University of Mississippi and former president of the AHA. “Good evidence shows that controlling hypertension can prevent many of the serious illnesses associated with this condition.”

Source: American Heart Association

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Cholesterol in our Food

Would you pay more for food items that are labelled as "cholesterol Free"?

                                    

Here is a Good News.... you don't need to.
Most foods do not contain cholesterol naturally. In fact our body produces cholesterol as it is essential for it's functions. However, there is a "good" and a "bad" one. 

Cholesterol is a fatty substance that is essential for the body. Too much cholesterol in the blood can cause health problems. Healthy eating can help to reduce cholesterol levels. Suggestions include choosing healthier monounsaturated and polyunsaturated fats, and reducing the amount of saturated and trans fats you eat.

   

Cholesterol is a fatty substance produced naturally by your liver and found in your blood. You can also get cholesterol from some foods – this is called ‘dietary cholesterol’. Dietary cholesterol is found only in animal products (such as offal, fatty meats, full fat dairy products and egg yolks).

Cholesterol is used for many different things in your body, but becomes a problem when there is too much of it in your blood.

Types of blood cholesterol

Your total blood cholesterol level includes two types of blood cholesterol:

Low density lipoprotein (LDL) is also known as ‘bad’ cholesterol because it can add to the build-up of plaque in your arteries and increase your risk of getting coronary heart disease.

High density lipoprotein (HDL) is also known as ‘good’ cholesterol because it helps to protect you against coronary heart disease.

Most of the total cholesterol in your blood is made up of LDL cholesterol. Only a small part is made up of HDL cholesterol.

It’s best to aim for a low LDL cholesterol level and a higher HDL cholesterol level.

Measuring blood cholesterol

Most people with a high total blood cholesterol level feel perfectly well and often have no symptoms. Therefore, the best way to find out if your total blood cholesterol level is high is to have a blood test. Ask your doctor for more information.

Causes of high cholesterol

There are various causes of high total blood cholesterol:

Saturated and trans fats - high total blood cholesterol levels are mainly caused by eating foods high in saturated and trans fats. Foods high in saturated fat include fatty meats, full-fat dairy products, butter, coconut oil and palm oil, and most deep fried take-away foods and commercially baked products, such as pies, biscuits, buns and pastries. Foods high in trans fat include most deep-fried takeaway foods and commercially baked products, such as pies, biscuits, buns and pastries. Limiting your intake of foods such as cakes, pastries, pies and biscuits will not only lower your saturated fat intake, but also lower your trans fat intake.

Cholesterol in food (dietary cholesterol) has only a small effect on LDL cholesterol. Saturated and trans fats in food cause a much greater increase in LDL cholesterol. You can include some cholesterol-rich foods, such as offal (liver, pate and kidney) and prawns, as part of a healthy balanced diet low in saturated and trans fats. You can also eat up to six eggs a week as part of a healthy balanced diet low in saturated and trans fats without increasing your risk of coronary heart disease.

Genetics may also affect your blood cholesterol levels. Some people will still have a high total blood cholesterol level even if they follow a healthy balanced diet low in saturated and trans fats. These people may need to take cholesterol-lowering medicine as prescribed by their doctor.

Treatment of high cholesterol

Making lifestyle changes, in particular, changing some of the foods you eat, is very important to help to reduce a high total cholesterol level or LDL cholesterol level. One important change is to choose healthier monounsaturated and polyunsaturated fats, and reduce the amount of saturated and trans fats you eat.

You may also need to take cholesterol-lowering medicines, such as statins, to help you to manage your blood cholesterol levels and reduce your risk of having a heart attack or stroke. Talk to your doctor about finding the most appropriate treatment for you.

Healthy eating tips and cholesterol

You can help to lower a high total blood cholesterol level or LDL cholesterol level by changing some of the foods that you eat and following a healthy balanced diet that is low in saturated and trans fats.

It’s important to replace foods that contain unhealthy saturated and trans fats with foods that contain polyunsaturated and monounsaturated fats. Foods high in polyunsaturated fats include margarine spreads and oils such as sunflower, soybean and safflower, oily fish, and some nuts and seeds. Foods high in monounsaturated fats include margarine spreads and oils such as olive, canola and peanut, avocados and some nuts.

Healthy eating is about enjoying foods from a variety of different food groups. Tips to help you manage your cholesterol levels include:

• Use spreads and margarines made from canola, sunflower or olive oil, and dairy blends that have earned the Heart Foundation tick, instead of butter.
• Use a variety of oils for cooking – some suitable choices include canola, sunflower, soybean, olive, sesame and peanut oils.
• Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive, sesame and peanut oils.
• Choose reduced, low or no-fat milk, yoghurt, custard and desserts, or calcium-added non-dairy food and drinks. Try to limit ice cream to three times a week.
• Have two to three serves (150 grams) of oily fish every week. The fish may be fresh, frozen or canned.
• Select lean meat (meat trimmed of fat and poultry without skin).
• Try to limit processed meats, including sausages, and deli meats, such as salami.
• Snack on plain, unsalted nuts and fresh fruit (aim to eat two serves of fruit every day).
• Incorporate dried peas (such as split peas), dried beans (such as haricot beans, kidney beans), canned beans (such as baked beans, three bean mix) or lentils into at least two meals a week.
• Eat plenty of vegetables (aim for five serves of vegetables every day).
• Choose wholegrain breads, cereal, pasta, rice and noodles.
• Try to limit take-away foods, such as pastries, pies, pizza, hot chips, fried fish, hamburgers and creamy pasta dishes, to once a week.
• Try to limit salty, fatty and sugary snack foods, such as crisps, cakes, pastries, biscuits, lollies and chocolate, to once a week.
• Try to limit foods such as liver, kidneys and pate.
• Include two or three serves of plant sterol-enriched foods every day (for example, plant sterol-enriched margarine, yoghurt, milk and bread).
• Include up to six eggs every week.
• Consuming foods low in refined carbohydrates and high in dietary fibre, particularly soluble fibre, can also reduce the level of LDL cholesterol in your blood. Foods containing soluble fibre include fruits, legumes (chickpeas, lentils, soybeans, four bean mix and baked beans) and cereals (oats and barley).

Triglycerides

In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your body’s fat deposits. Hormones release triglycerides to make energy between meals. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides.

Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with higher levels of blood triglycerides are at increased risk of coronary heart disease. If you regularly eat more calories than you burn, you may have high triglycerides levels (hypertriglyceridaemia).

Where to get help

• Your doctor
• Dietitians Association of Australia Tel. 1800 812 942
• Heart Foundation Health Information Tel. 1300 36 27 87
• Heart Foundation’s Health Information Service on 1300 36 27 87

Things to remember

• Limit your intake of saturated and trans fats.
• Replace saturated and trans fats with polyunsaturated and monounsaturated fats.
• Enjoy a variety of foods everyday including vegetables, whole grains, legumes, lean meats, oily fish, fruit, low, reduced or no-fat dairy (or non-dairy) products, and vegetable and seed oils.
• Have your cholesterol and triglycerides levels checked by your doctor regularly.

   

You might also be interested in:

• Cholesterol.
• Cholesterol - genetic factors.
• Heart disease and food.
• Triglycerides.
• Want to know more?

Source: 

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