Finally... l Remember that you don’t have to make all the changes straight away. l Pick one or two that you can achieve and start with those. l Once you are used to those, move on to further changes. l There are plenty of cookbooks in the shops and library if you want some recipe ideas. Patient Information for the Gloucestershire Health Community If you need any further help or information, contact your dietitian: Name: Telephone: How to reduce cholesterol and triglycerides with diet and physical activity GHPI0886_04_08 Author: Liz Jones Review due: April 2011 Exercise Physical activity will help your heart to remain healthy and will also help you to lose weight if you need to do so. You do not need to be an Olympic athlete to reap the benefits of increased physical activity! Try to do something for at least 20 minutes at a time. Build up slowly to 3 - 5 times a week. In addition, try the following: l If you use the bus, get on to it one stop later, or get off the bus a stop earlier than usual. l Use the stairs rather than a lift. If you spend a lot of your time at home plan your day so that you need to use the stairs more often. l Throw away the remote control for your television and change the channels manually instead! l Walk briskly - borrow someone’s dog and be helpful while you get fit l Join an exercise, swimming or gym class with a friend. Do check with your doctor before starting an exercise programme if you are in any doubt as to its suitability Sample meal plan Breakfast Fresh fruit juice Branflakes, oat flakes, porridge or other cereal with low fat milk and/or wholemeal/granary toast with low fat spread and yeast/meat extract tea or coffee with low fat milk (and sweetener if desired) Snack meal Wholemeal sandwiches or wholemeal pitta with chicken, turkey or fish and salad filling (made with low fat spread and without mayonnaise etc.) Or wholemeal toast with baked beans or grilled tomatoes or mushrooms. Fresh fruit. Water/ diet drink or tea/coffee as before. Main meal Grilled or stewed chicken, fish or turkey with potatoes, rice or pasta and large portion of vegetables or salad. Fresh fruit or diet yoghurt or sugar free jelly. Drinks as before with glass of wine or other alcoholic drink if desired. 9 Salt It is very easy to consume too much salt. A high salt intake is closely linked to high blood pressure, which can contribute to heart disease. To reduce salt: l Use less salt in cooking; cut down gradually and you will find that you become used to eating less salty food. l Use herbs, spices and lemon juice to flavour foods. l Don’t add salt at table. l Cut down on tinned, packet and convenience foods and sauces as these tend to be high in salt. l Cut down on salty snacks such as crisps, nuts and savoury biscuits. Why do I need this diet? The level of fats - also known as lipids - in your blood (cholesterol and/or triglycerides) has been found to be too high. l Studies have shown that high levels of fat in the blood increase the risk of heart disease. If you already have heart disease it is particularly important to lower your blood fat levels. l Following the advice in this leaflet will help to reduce your cholesterol and/or triglycerides. l Ask your dietitian if you have any questions or need further information. Sugar Eating a healthy diet Excess sugar can increase blood triglyceride levels, contribute to weight gain and cause tooth decay, therefore to reduce sugar in your diet: l Try to achieve and maintain the ideal weight for your height; your dietitian will help you to decide what this is. l Cut down on fat and eat unsaturated (e.g. olive, rapeseed, corn, sunflower) fats rather than saturated fats (from meat and dairy products) wherever possible. l Use starchy foods (without added butter, oil etc.) such as bread, potatoes, rice and pasta - particularly wholegrain varieties - as the main part of all meals. l Eat more fruit and vegetables - aim for five portions a day. Alcohol l Reduce your salt intake - by adding less to food and eating fewer salty foods. A small amount of any type of alcohol can be beneficial as it increases levels of good cholesterol (HDL cholesterol) and has been shown to reduce risk of developing diabetes. l If you drink alcohol, remain within the recommended amounts. l If your triglyceride levels are high, cut down on alcohol and sugar. l Try not to add sugar to drinks or cereal. l Choose diet drinks/no added sugar drinks. l Choose reduced sugar jams and marmalade. l Save sweets, chocolates, cakes and biscuits for special treats. l If you miss the sweet taste, use sweeteners such as Canderel, Sweetex or Flix Do not exceed the recommended daily intakes and always have some alcohol free days - if your triglyceride level is high, your doctor and dietitian may suggest you reduce to below these levels. Recommended daily alcohol intakes: Men 3 units per day Women 2 units per day One unit is 1/2 pint beer/lager or a small glass (125ml) of wine or a pub measure of spirits. 8 Myth New Research There is no quality evidence that garlic supplements lower lipid levels. Do not waste your money on taking supplements Research has shown that taking 47g/d of purified soya protein will lower cholesterol by 0.6mmol. Why not try soya milk yoghurts or desserts. 1 Weight Eat or Drink Occasionally It is important to achieve and maintain a healthy weight for your height. Your dietitian will discuss a realistic target with you. Being overweight can increase blood cholesterol levels and put extra pressure on your heart. To lose weight, try the following: l Eat three meals a day - missing out meals will just make you feel hungrier. l Use fruit, salad vegetables and water or diet drinks to help fill up between meals rather than crisps, nuts, chocolates, sweets, biscuits and cakes etc. l Decrease meat portions and cut off all visible fat. l Starchy foods (e.g. bread, rice, pasta and potatoes without added fat) and plenty of vegetables should form the majority of your meals. l Avoid adding fat (butter, oil etc.) or sugar to food. l Increase your daily activity levels to help to decrease your weight - see page on exercise. Less than twice a week Avoid Less than once every two weeks Breakfast cereals with added sugar e.g. Frosties Cocopops. Croissants, any pastry Sweet biscuits / cakes Cream crackers and other cheese biscuits with fat high on the list of ingredients. Chips / other vegetables fried in polyunsaturated fat. Any fried in unspecified oil, lard etc. fruit tinned in syrup (especially if have high triglycerides). Saturated fats e.g. animal (lard, suet, dripping) and dairy (full fat dairy products), ordinary margarine and butter, coconut and palm oils. N.B. Avoid ‘trans’ polyunsaturated or ‘hydrogenated’ fats. Ghee Fish tinned in unspecified oil. Fried fish, fish in batter. Scampi, roe. Kidney and leart. takeaway meals, convenience meals and sauces. Fried meat. Sausages, frankfurters, meat pies, sausage rolls Luncheon meat, pate, salami. Half fat Cheddar. Medium fat cheeses e.g. Edam, Feta, Camembert Maximum 3 eggs / week (boiled, poached, scrambled omelette). Whole milk and milk products. Coconut milk, condensed milk. Cream of any kind. High fat cheeses e.g. Stilton, Cheddar, cream cheese. Fried eggs. Creme Fraiche. Low catorie ce cream. Ordinary jelly. Boiled sweets / fruit gums / mints. Marzipan | Pastries, chocolate, toffee, fudge. Mousses made with cream etc. Luxury ice cream. Crisps and all other similar savoury snacks. Coconut. Cream - based liqueurs. Sugary drinks - especially if triglycerides high. Salad dressings made with polyunsaturated or monounsaturated oils. 2 Cream / whole milk soups. Ordinary mayonnaise / salad dressings. 7 Advice for lipid lowering diet Eat or Drink Regularly Fat l Cholesterol is a type of fat naturally produced by our bodies. It is essential for life to maintain body functions e.g., hormones. Cholesterol is present in the blood in different forms - bad (LDL) and good (HDL) cholesterol. A high level of LDL (harmful) cholesterol and/ or total cholesterol in our blood increases the risk of heart problems. Cholesterol is deposited on the artery walls and more cholesterol, fibrous tissue and red blood cells build up on top of this to eventually cause a blockage. l HDL (protective) cholesterol can help to outweigh the damage caused by the damaging cholesterol. To increase HDL cholesterol levels cut down on fat intake, take regular exercise, moderate alcohol intake, maintain a healthy weight and don’t smoke. l To decrease LDL (damaging) cholesterol and total cholesterol reduce total fat and saturated fat intake. Eating too much saturated fat causes the liver to make more cholesterol, which can raise blood cholesterol levels; it also makes blood stickier and more likely to clot. l Triglyceride is another type of fat found in the blood stream; high levels of these fats are also thought to increase the risk of heart disease, diabetes and pancreatitis. Keep these levels normal by avoiding excess sugar and alcohol and increasing your intake of oily fish. l Eating less fat will tend to reduce the calorie intake of the diet; if you do not need to lose weight, increase your portions of bread, potatoes, rice, pasta and cereals. More than three times a week Starchy foods Bread, pasta, rice, porridge oats, unsweetened breakfast cereals, crispbreads. (Wholemeal /wholegrain varieties are best) Fruit & Vegetables ALL TYPES! Fresh or frozen or tinned in own juice. Don’t over cook the vegetables. Aim for 5 portions a day. Fats & Oils Polyunsaturated or monounsaturated oils or margarines e.g. olive, sunflower, safflower / soya. Use in small amounts. Cholesterol lowering spreads e.g. Benecol, Flora Proactive. Fish ALL TYPES! Fresh / tinned in brine or tomato sauce. Especially good are ‘oily fish’ e.g. herring sardines, pilchards, salmon, mackerel. Shellfish are OK if not eaten with mayonnaise / salad dressing. Beans / Pulses /Lentils ALL TYPES! Dried or tinned e.g. baked beans, kidney beans, chick peas, haricot beans, split peas, butter beans, pearl barley. Include beans in your diet more often by adding them to soups and stews - this will also help reduce your meat intake. Meat Poultry (remove skin). Lean meat/ mince / ham /bacon / gammon - keep to a 120g (4 oz) portion. Game. Dairy Produce & Eggs Skimmed / semi-skimmed milk and milk products and soya products, e.g. yoghurts / fromage frais. Low fat cheese (beware of ‘light’ cheeses - they can still contain a lot of fat). Benecol yoghurts & cheese spreads. Puddings & Sweets Nuts & Crisps Sugar free jelly. Fatless sponge. Meringues. Drinks Tea, coffee. Fruit juice. Diet or no added sugar squash. Alcohol within recommended limits remember the calories and use diet mixers. Condiments & soups Herbs & spices, pepper. Soy sauce (in small amounts). Mustard and pickles. Soups without added cream or whole milk. All nuts and seeds - except coconut and cashew. Remember nuts are high in calories if you have to watch your weight and blood pressure. 6 3 How do I reduce my fat intake? 3 (See chart for further information) Saturated fats tend to be from animals and are hard at room tempurature l Reduce your intake of foods high in saturated fat e.g. butter, lard, dripping, hard margarine, coconut and palm oil, meat fat, pies and pastries, and processed foods. l Use low fat milks and fat spreads and avoid cream. Choose lower fat cheeses e.g. Camembert, Feta, Edam, half fat Cheddar, cottage cheese or cheese spread, and use in moderation (see chart). l Try not to fry food or add fat in cooking. Where you cannot avoid it use an unsaturated fat - either monosaturated (olive or rapeseed oils) or polyunsaturated (corn and sunflower oils) - and use as little as possible. l Avoid high fat snacks such as crisps, biscuits, cakes, nuts, bhaji, pakora and samosas. l Products such as Benecol (spreads, yoghurts, cheese or cereal bars) or Flora proactive spread may help to reduce your cholesterol as part of a healthy diet. Your dietitian will advise you further on the use of these products. Unsalturated fats tend to be plant or vegetable based and are soft/ liquid at room temperature l Unsaturated fat helps to lower cholesterol levels in moderate amounts, if saturated and total fat is reduced. l Examples include sunflower and soya oil (and spreads made from them), corn, safflower, grapeseed, walnut and peanut oil. There are two types. 1 Polyunsaturated fat (PUFA). Try to eat fish twice a week - and try to have oily fish (sardines, pilchards, salmon, mackerel, herring) at least once a week. Oily fish contains omega 3 fatty acids, which have been shown to lower blood fats and to be good at thinning the blood. Don’t eat oily fish more than twice a week, as it may contain chemicals that may be harmful if eaten to excess. 2 Monounsaturated fat (MUFA) has beneficial effects on blood cholesterol levels when eaten in moderation. Examples include olive and rapeseed oil (and spreads made from them) peanut oil, avocados and most nuts. 4 Caution! Remember that unsaturated fats are as high in calories as saturated fat, so keep quantities used as low as possible. Cholesterol l Some foods naturally contain cholesterol e.g. - offal, shellfish, egg yolk. Eating these will not affect your blood cholesterol levels very much because your body regulates the absorption of dietary cholesterol. However, ensure that you do not eat these foods to excess (see chart overleaf for advice on specific foods). Fibre There are two types of fibre - soluble and insoluble - both of which are beneficial. Soluble fibre can lower cholesterol by 2 % l Soluble fibre e.g. - oats, beans and pulses, fruit and vegetables helps to lower blood cholesterol levels. l Insoluble fibre e.g. - fruit and vegetables, cereals, brown/ wholemeal starchy foods has beneficial anti-cancer effects and prevents constipation. Fruit and vegetables also contains antioxidants, which help to protect healthy arteries against damage. l Aim for 5 portions of fruit and vegetable per day. One portion = 1 glass of fruit juice, one piece of fruit, a small handful of dried fruit, a small tin of fruit in natural juice, a tablespoon of vegetables, a small bowl of salad. l Increase your intake of wholegrain cereals, pasta and rice and choose wholegrain varieties of bread e.g. granary, rye, multigrain. 5
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