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CHOLESTEROL.
WHAT IS
CHOLESTEROL?
Cholesterol is a
type of fat made in
the liver and found
in animal foods.
CHOLESTEROL IS
NEEDED FOR
IMPORTANT BODY
FUNCTIONS. Such as...
• Building cell walls
• Protecting nerves
• Making hormones.
THERE ARE TWO TYPES
OF CHOLESTEROL.
• THE GOOD. (HDL or High
Density Lipid)
• THE BAD and the UGLY!!
(LDL or Low Density Lipid.)
If there is a higher level
of LDL cholesterol in the
BLOOD this may:
• Cause high blood pressure!
• Raise your risk of heart
attack!
• Raise your risk of stroke!
• Cause the kidneys to fail!
The main danger of high blood
cholesterol is that fatty
plaques may form which will
decrease the diameter of
blood vessels. This leads to a
restriction of the flow of blood
and oxygen to the tissues of
the body.
• If an artery supplying blood to the
HEART becomes blocked you may have a
heart attack!
• If an artery supplying blood to the
BRAIN becomes blocked you may have a
Stroke!
• If an artery supplying blood to the
kidney becomes blocked you may suffer
kidney failure.
WHAT CAUSES
HIGH BLOOD
CHOLESTEROL?
The main causes are:
• Eating too much high
saturated fat. i.e. fat found in
butter and dairy products,
cakes biscuits and take away
foods.
• Being overweight.
• Not exercising.
Cholesterol Content of some common foods:
Daily intake 300 to 500 max (WHO)
Items
mg/100grm Items
mg/100gms
Egg Yolk
2000
Lamb Liver
610
Whole Egg
Shell Fish
Ox Liver
Butter
Cheese
Milk
Crab
450
454
375
110
140
24
164
Cuttle Fish
Ox Brain
Lamb Liver
Cream Cheese
Beef
Prawn
Squid
1170
2300
610
300
106
154
348
WHAT CAN YOU
DO TO LOWER
YOUR
CHOLESTEROL?
YOU CAN ……eat more:
• Fruits and vegetables.
• Oily fish (tuna, mackerel
and herring).
• Skinless chicken.
• Fibre rich foods, e.g. oats
and wholemeal bread.
YOU CAN…eat less or avoid
• Fried take away fast foods.
• High fat dairy products, eggs,
Lobster, prawn, Organ meat etc.
• Saturated fats and oils.
• Biscuits, cakes and pastries.
YOU CAN... USE
• Unsaturated margarine instead of
butter.
• Unsaturated oils (olive oil) instead
of lard.
• Low fat cooking methods: steaming,
grilling and microwaving.
YOU SHOULD…
•Make exercise a
part of your day.
(Walking is good).
•Not smoke
•Drink more water.
STUDIES HAVE SHOWN
THAT IF AN AVERAGE
MAN CAN REDUCE HIS
BLOOD CHOLESTEROL BY
ONLY 10% HE CAN REDUCE
HIS RISK OF HEART
ATTACK BY UP TO 50%!!
Start NOW to make the
changes because…..
YOUR HEALTH AND
WELL BEING ARE
IMPORTANT
TO YOU AND TO US!!