Cholesterol. This video is on how to lower cholesterol, reduce cholesterol and cholesterol lowering foods.
This weeks video on high cholesterol and how to lower cholesterol with simple lifestyle changes. I’ve received a lot of messages and comments to make a video on this topic and now it’s finally ready. I really hope my tips help you and always remember you’re awesome!
This video was sponsored by Dr Fox (Online Doctor & Pharmacy):
WHAT IS CHOLESTEROL:
Cholesterol is a fatty substance found in our blood, we all have it and we all need it a normal amount because our cells use it.
But having high cholesterol can increase your risk of heart and circulatory diseases such as heart attack, stroke and vascular dementia.
If you’re concerned about your cholesterol, talk to your healthcare professional. If you’re aged 40 to 74, you can get your cholesterol checked as part of an NHS Health Check.
FATS AND CHOLESTEROL:
Let’s start by looking at the basics of fats and cholesterol. We have two types of fats saturated which can raise the levels of cholesterol in the blood and unsaturated which can actually help reduce your cholesterol levels.
Foods high in saturated fats:
Now most people in the UK eat too much saturated fat you’re probably thinking which foods have high saturated fats well there’s quite a few and here’s a helpful list:
• Fatty cuts of meat
• Meat products, including sausages and pies
• Butter, ghee and lard
• Cheese, especially hard cheese like cheddar
• Cream, soured cream and ice cream
• Some savoury snacks, like cheese crackers and some popcorns
• Chocolate confectionery
• Biscuits, cakes and pastries
• Palm oil
• Coconut oil and coconut cream
So the first big change we need to make is replace those foods with high amounts of saturated fats with foods that contain unsaturated fats.
Foods with unsaturated fats:
Found primarily in oils from plants and fish, unsaturated fats can be either polyunsaturated or monounsaturated.
Monounsaturated fats help protect our hearts by maintaining levels of good HDL cholesterol while reducing levels of bad LDL cholesterol.
Monounsaturated fats are found in:
• Olive oil, rapeseed oil and their spreads
• Some nuts, such as almonds, brazils and peanuts
Polyunsaturated fats can help lower the level of LDL cholesterol.
There are 2 main types of polyunsaturated fats: omega-3 and omega-6.
Some types of omega-3 and omega-6 fats cannot be made by the body and are therefore essential in small amounts in the diet.
Omega-6 fats are found in vegetable oils, such as:
• Some nuts
Omega-3 fats are found in oily fish, such as:
Most of us get enough omega-6 in our diet, but we’re advised to have more omega-3 by eating at least 2 portions of fish a week, including 1 portion of oily fish.
Vegetable sources of omega-3 fats are not thought to have the same benefits on heart health as those found in fish.
THE FACTS ABOUT FATS:
If you’re interested in finding out more about fats the NHS have a really useful page on this topic all about different fats, how much fat is ok to have and what to look out for on labels:
FIBRE AND CHOLESTEROL;
Eating plenty of fibre helps lower your risk of heart disease, and some high-fibre foods can help lower your cholesterol.
Adults should aim for at least 30g of fibre a day.
Your diet should include a mix of sources of fibre, which include:
• Wholemeal bread, bran and wholegrain cereals
• Fruit and vegetables
• Potatoes with their skins on
• Oats and barley
• Pulses, such as beans, peas and lentils
• Nuts and seeds
Aim to eat at least 5 portions of different fruit and vegetables a day.
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Prescribing Media Pharmacist | Extreme Optimist | Bringing Science Through New Videos Every Week – Monday 4PM(GMT).
I’m a prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy.
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.