Know About Cholesterol

Cholesterol has got a lot of bad press in the last few years, but many people

are unaware that, like carbohydrates, there are both good and bad types.

Cholesterol is a type of fat needed in the body to build cell walls, create certain hormones and to protect nerves. In fact, it's so in demand that your body makes the stuff itself! 80% of the cholesterol in your body is made in the liver and the remaining 20% comes from your diet. The right kind is essential for good health and is found in every cell in your body. Without cholesterol your body wouldn't work.

The 80% that is produced in your liver is good cholesterol, otherwise known as HDL's (High Density Lipoproteins). These HDL's are taken from the liver, via the bloodstream, to various parts of the body, to do their job. Any leftovers are sent back to the liver, where they get recycled. If you eat foods containing good cholesterol, this system will continue to run smoothly, with no excess build up or harmful side effects.

Cholesterol begins to get a bad name when you start to eat foods high in bad cholesterol, otherwise known as LDL's (Low Density Lipoproteins). These can only come from your diet.

If your bad cholesterol levels start to rise out of control, as your diet takes a turn for the worse, then your good cholesterol will have a hard time trying to sweep this stuff out of your bloodstream, and plaque (fatty deposits) will start to collect on your artery walls.

Over time, plaque on your artery walls will continue to build up, causing constrictions that reduce blood flow to your heart. Over time, your heart will have to work harder, as it tries to pump blood through these bloodstream 'roadblocks'. This can result in angina (chest pain) or, if the vessel is blocked completely, a heart attack. If blood flow to the brain is restricted then a stroke can ensue.

Too much bad cholesterol in your body spells bad news for your health. Tidying up your daily diet, you can effectively reduce your cholesterol levels by 5-10%!

SIMON'S TIPS: CHOLESTEROL

Reduce your intake of trans fats and keep a check on saturated fats in your diet. Gain dietary fat from quality oils, dressings, nuts and seeds. Cut down on fatty or fried foods, crisps, pastries and biscuits.

Enjoy low-saturated fat and low-cholesterol foods: fruit, vegetables, organic whole grains, lean red meats / poultry, fish, nuts, seeds and low-fat dairy.

Know how to reduce your fats: Use a griddle pan to cook meat / fish, so excess saturated fat is drained off during cooking. Remove skin and excess fat from meat cuts before serving.

Pat down fried or oven cooked meats with kitchen roll, to reduce excess fat on the surface.

Get your cholesterol levels checked. Get tested by your doctor or through BUPA or a similar organisation. Home tests are available though these are not particularly accurate. Your results will be measured in mmol/L (Millimoles per litre).

Here are the health guidelines for cholesterol:

Desirable level: Less than 5.2 mmol/L

Cautionary level: Between 5.2 and 6.4 mmol/L

Abnormally high: 6.5 - 7.8 mmol/L

Very High: Over 7.8 mmol/L

Simon Dainton is a Certified Personal Trainer and fat loss expert. Founder of Fitstreet Personal Training in the UK, his Programs of Lifestyle change guarantee clients results, combining effective exercise, nutrition and lifestyle adjustments. For more information and to receive your FREE fat loss guide, go to fitstreet.co.uk fitstreet.co.uk/ For the latest fat loss news and tips, check out fitstreet.blogspot.com fitstreet.blogspot.com