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VOLUME 10 NUMBER 2 • JUNE 2013
SA JOURNAL OF DIABETES & VASCULAR DISEASE
IMPROVING CHOLESTEROL
MANAGEMENT: LIFESTYLE CHANGES
AND TAKING MEDICINE
S Afr J Diabetes Vasc Dis
2013;
10
: 68–69
M
any factors can cause unhealthy cho-
lesterol levels. Most of these factors
can be modified, but some cannot be
changed. High blood cholesterol can be inherited,
but even so, action can be taken to lower levels of
bad (LDL) cholesterol. Cholesterol levels also rise as
we age and in the case of women, menopause may
elevate cholesterol levels too. Factors under our con-
trol include diet, weight and levels of physical activity.
Of equal importance, if taking cholesterol-lowering
medicines, we need to learn to take them properly.
Diet
Minimise or eliminate your intake of bad fats
Saturated fats are responsible for raising bad choles-
terol levels more than anything else in the diet. These
fats are usually solid at room and fridge temperatures
and mostly originate from animals. The worst culprits
are fatty cuts of meat, poultry skin, whole-milk dairy
products and lard. Some vegetable oils such as coco-
nut and palm oil are also saturated fats.
Trans fats or hydrogenated vegetable oils are found
in hard margarines and shortenings, baked products
such as cookies and breads; and fried foods. Check the
labels of processed foods to see if they contain partially
hydrogenated oil.
The most concentrated sources of cholesterol in
food include organ meats, egg yolks and whole milk
products.
Increase your intake of soluble fibre
Although your body isn’t nourished by fibre, it is vital to
good health. Soluble fibre dissolves into a gel-like sub-
stance in the intestines, preventing cholesterol and fats
from being absorbed into the blood stream. It is better
to increase the amount of fibre in your diet gradually so
as to avoid abdominal cramping or bloating. See Box 1
for quick ways to add fibre to your diet.
Eat foods rich in omega-3 fatty acids
Omega-3 fatty acids can help to lower bad choles-
terol. Fish (salmon, mackerel and herring) and nuts
(walnuts, almonds and ground flaxseed) are good
sources of omega-3 fatty acids.
OVERWEIGHT/OBESITY
Excess weight increases levels of bad cholesterol
and lowers levels of good (HDL) cholesterol. Prom-
ises of rapid and dramatic weight loss are tempting,
but don’t fall for fad diets and gimmicks. When it
comes to weight loss, a slow and steady approach is
easier to maintain over the long term, with better re-
sults. Involve your doctor or nurse in helping you set
weight goals that are right for your health and any
medicines you may be taking. Weight loss of 0.5-1.0
kg a week is usually recommended.
A good eating plan is flexible and does not forbid
certain foods or food groups. Diets eliminating en-
tire food groups may result in nutritional and further
health problems. A good eating plan should include
Box 1.
Quick ways to add fibre to your diet
• Choose breakfast cereals such as oatmeal and oat
bran.
• Add a fruit to your breakfast cereal.
• Eat a whole fruit instead of, or in addition to,
drinking the juice.
• Whole fruit contains more fibre.
• Carry dried fruits with you, a handy high-fibre
snack.
• Add beans or lentils to salads.
Patient
information
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