They call me the “bad guy”
We’ve all heard the whispers: “High cholesterol? You’ll need statins!”
But what if I told you there’s a sneaky superhero within you, ready to conquer those cholesterol numbers without resorting to pills? That’s right, I’m talking about the power of diet and lifestyle, but above all BALANCE!
We hear, read or are even told that “HIGH CHOLESTEROL” is due to over consumption of “FAT” it is demonised as the reason CHOLESTEROL IS HIGH. Well, that’s a great headline, but there is a lot more to it than that. So, if you are lost in the information that has been given and still feel you have no idea what to do, read on, this blog is for you!
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SATURATED FAT…”The bad Guy” or is it?
Think of saturated fat and cholesterol like two peas in a pod – they’re not exactly the same, but they often hang out together and can cause some trouble if they get too cosy.
Saturated fat
It is a type of fat that is found in many foods, including fatty meat, Processed meats, whole milk, Palm oil, Coconut oil, butter and cheese, cheese crackers and some popcorns, chocolate confectionery,
- Biscuits, cakes, and pastries
It is called “saturated” because its chemical structure is quite literally “saturated” with hydrogen atoms. Saturated fat is a solid at room temperature.
Ok, excessive consumption could indeed contribute to high cholesterol levels, clogged arteries, and lead to heart disease, But “Saturated Fat” is not the sole culprit. It is gluttony, imbalance, the disregard for the body’s intricate needs that truly causes the harm.
Saturated Fat is not the villain, but a misunderstood hero, a vital component of a healthy human body, when consumed in moderation and as part of a balanced diet. So, with this information, how would you lower your levels if needed? Simply by obtaining a…
BALANCED LIFE-STYLE
FACTS…The American Heart Association recommends that adults limit their intake of saturated fat to no more than 13 grams per day.
So having healthy fats such as, olive oil, avocado, grass fed butter, oily fish and nuts all within a balanced healthy diet, addd this to hydration, sleep and exercise and you are winning in the
OPTIMUM BALANCED LIFESTYLE GAME
Let’s now talk cholesterol..
Cholesterol is a waxy substance found in all your body’s cells. It’s actually pretty important – it helps make cell membranes, produce sex hormones, needed for Vitamin D Production:
“SEX HORMONES”
Your body uses cholesterol to make sex hormones like Oestrogen and Testosterone. Think of cholesterol as the building block, and sex hormones as the finished product.
But here’s the twist: while cholesterol is needed to make sex hormones, having too much cholesterol can actually cause problems. It’s like having too many building blocks – you might not be able to use them all efficiently, and some might even get in the way.
So, while cholesterol is essential for producing sex hormones, it’s important to keep your cholesterol levels in check. Remember the “Saturated fat in excess” It’s like a recipe – you need the right amount of ingredients to make a delicious dish, but too much of one ingredient can ruin the whole thing.
So, while saturated fat and cholesterol aren’t the same thing, they can definitely influence each other. It’s like a game of tag – if you eat too much saturated fat, it might tag your cholesterol levels and make them go up, which could lead to some health problems down the road.
What else is vital within cholesterol?
“VITAMIN D PRODUCTION”…
The crucial role in the production of another true unsung hero: vitamin D.
Sunlight, the body’s natural source of energy, would interact with cholesterol molecules in the skin, triggering a remarkable transformation.
Like a caterpillar metamorphosing into a butterfly, cholesterol sheds its former identity and emerges as vitamin D, a nutrient essential for calcium absorption and bone health.This transformation, however is not without its challenges. Excessive sun exposure could lead to skin damage, while insufficient exposure could result in vitamin D deficiency.
So we come down again to “BALANCE” The delicate balance between basking in the sun’s rays and protecting oneself from its harmful effects is a delicate dance, a testament to the intricate interplay of the body’s biochemical processes.
SO, what have we learnt?
- Embrace the Mediterranean way: This isn’t just a diet, it’s a lifestyle! Load up on:
- Fruits and Veggies: Think vibrant colours! Berries, spinach, broccoli – the more the merrier.
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- Whole Grains: Say goodbye to refined carbs and hello to brown rice, quinoa, and whole-wheat goodness.
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- Healthy Fats: Olive oil, avocados, nuts – these are your new best friends.
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- Lean Protein: Fish (especially fatty fish like salmon), chicken, and beans are your go-to.
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- Limit Saturated and Trans Fats: Say no to red meat, processed foods, and those tempting fried treats.
- Spice Things Up: Garlic, turmeric, and ginger aren’t just delicious; they’re cholesterol-fighting powerhouses!
- Get Cooking! Ditch the takeout and unleash your inner chef. Cooking at home gives you control over ingredients and allows you to experiment with flavourful, heart-healthy recipes.
- (Recipes at the end of this post to get you started)
Move Your Body, Feel the Groove!
- Find Your Fitness Fun: Whether it’s dancing, swimming, hiking, or simply a brisk walk, get those endorphins flowing! Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Strength Training: Build muscle mass to boost your metabolism and help your body burn more calories.
Stress Less, Live More!
- Mindful Moments: Practice relaxation techniques like yoga, meditation, or deep breathing exercises.
- Quality Sleep: Aim for 7-9 hours of quality sleep per night.
- Prioritise Pleasure: Make time for hobbies, social connections, and activities that bring you joy.
The Bottom Line:
High cholesterol doesn’t have to be a life sentence. By making conscious choices about your diet and lifestyle, you can take control of your health and potentially avoid statins altogether.
For more information on cholesterol…
https://www.nutrition.org.uk/nutritional-information/fat/
British Heart Foundation: Offers information about high cholesterol
British Dietetic Association: Offers food fact sheets on topics like heart health and fat.
Johns Hopkins Medicine: Offers information about cholesterol, including cholesterol statistics and information about the Heart and Vascular Institute
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800
https://www.heart.org/en/health-topics/cholesterol/about-cholesterol
Here are a few recipes and options to suit your individual lifestyle to start you off.
1. Lentil Soup
Ingredients:
1 cup dried green lentils
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
4 cloves garlic, minced
4 cups vegetable broth
1 teaspoon dried thyme
1/2 teaspoon dried oregano
Salt and pepper to taste
Optional: 1 bay leaf
Instructions:
Rinse the lentils and pick out any debris.
Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery and cook until softened, about 5 minutes.
Add the garlic and cook for 1 minute more.
Stir in the lentils, broth, thyme, oregano, salt, pepper, and bay leaf (if using).
Bring to a boil, then reduce heat and simmer for 20-30 minutes, or until the lentils are tender.
Remove the bay leaf (if using) and season to taste with additional salt and pepper.
Vegan and Paleo Variations:
Vegan: Use vegetable broth and omit any animal products.
Paleo: Use bone broth instead of vegetable broth. You can also add diced sweet potatoes or other root vegetables for additional fibre and nutrients.
2. Quinoa Salad
Ingredients:
1 cup quinoa
2 cups vegetable broth
1 cup chopped cucumber
1 cup chopped cherry tomatoes
1/2 cup chopped red onion
1/4 cup chopped fresh parsley
1/4 cup chopped fresh mint
1/4 cup olive oil
2 tablespoons lemon juice
Salt and pepper to taste
Instructions:
Rinse the quinoa and cook according to package directions.
In a large bowl, combine the cooked quinoa, cucumber, tomatoes, red onion, parsley, and mint.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
Pour the dressing over the salad and toss to coat.
Vegan and Paleo Variations:
Vegan: Use vegetable broth and omit any animal products.
Paleo: Use bone broth instead of vegetable broth. You can also add chopped nuts or seeds for additional protein and healthy fats.
3. Oatmeal with Berries and Nuts
Ingredients:
1/2 cup rolled oats
1 cup water or plant-based milk
1/4 cup mixed berries
1 tablespoon chopped nuts
1 teaspoon honey or maple syrup (optional)
Instructions:
Combine the oats and water or milk in a saucepan.
Bring to a boil, then reduce heat and simmer for 5 minutes, or until thickened.
Stir in the berries, nuts, and honey or maple syrup (if using).
Vegan and Paleo Variations:
Vegan: Use plant-based milk and omit honey.
Paleo: Use unsweetened almond milk or coconut milk. You can also add chia seeds or flax seeds for additional fibre and omega-3 fatty acids.
For more information or a detailed lifestyle programme, please contact Maria Tait 07843347183.
HEALTH REVERSAL SPECIALIST
Here to reverse the verdict.
