Nigeria Health & Lifstyle

Keeping Cholesterol in Check Can Keep Your Heart Healthy

Cholesterol is a soft waxy, fat-like substance found in your bloodstream and body cells. The substance is produced in the liver and the rest comes from the food we eat. The body uses cholesterol to produce hormones and other needed bodily functions. The level of cholesterol in the body has a direct relationship with your risk of coronary heart disease.

Good and Bad Cholesterol
Low-density lipoprotein (LDL) which can be found in animal fats such as cheese, egg yolks, beef, pork, poultry and shrimp is known as the “bad” cholesterol because it carries mostly fat and little protein. When too much of it circulates in the blood, it becomes hardened and capable of clogging the arteries supplying blood to the heart and brain. This in turn increases an individual’s risk of heart attack. High-Density Lipoprotein (HDL) known as the "good" cholesterol found in unsaturated fats such as oily fish, avocados, nuts and seeds, sunflower oil, olive oil and some vegetable oils help clear and prevent build up of HDL cholesterol in the arteries.



Getting the Good Type of Cholesterol
To ensure you get the good type of cholesterol, simply cut down on salt and saturated fats and ensure you eat plenty of fruits, vegetables and wholegrain starchy foods. For a start, subtitute your white bread with wheat bread and include wholegrain in your breakfast cereal. Use lower fat dairy products instead of low fat spreads. Eat more of good fat such as oily fish including salmon and mackerel. Some nuts including walnuts and almonds are also heart healthy.

To Keep Your Cholesterol Under Control:
• Schedule regular health screening
• Avoid animal products, and fats found in fast foods, snacks, fried foods and pastries.
• Eat plenty of vegetables and fruits rich in vitamins and fiber
• Maintain a healthy and ideal weight
• Be physically active, and engage in one form of physical exercise or aerobics
• Follow your healthcare professional's advice