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Stress Management for Health Course


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The National Diet and Nutrition Survey found that 48% of the adult population have blood cholesterol levels above the healthy levels.  The figure rises to 2 out of 4 women 75% aged 50 64 and 59% of men in the same age group.  (Sean Poulter Daily Mail 6/2/04)


Cholesterol is a fatty substance which is mainly produced by the liver from saturated fat in food.  Cholesterol enters the blood and is carried around by proteins.  These combinations of cholesterol and lipoproteins.  The 2 main types of lipoproteins are:


1.     LDL Low Density Lipoproteins

2.     HDL High Density Lipoproteins


Atheroma develops when LDL cholesterol undergoes a chemical process called oxidation and is taken up by ells in the coronary artery walls where the narrowing process begins.  HDL cholesterol removes cholesterol from the circulation and appears to protect against CHD.  So the ratio of HDL to LDL is important.  The goal is to have a low level of LDL and high level HDL.  Eating healthy diet can help to reduce your cholesterol level and improve ratio HDL to LDL.


It is possible to reduce level of cholesterol in your blood by between 5 10% just by eating healthily.  On average reducing cholesterol by 1% can lower risk of CHD by  2%.


Cholesterol is not found in large amounts in many foods except in eggs, and offal such as liver, kidneys.  The cholesterol in these foods does not usually make a great contribution to your blood cholesterol but it is probably wise to limit eggs to about 3 a week.


If you need to reduce your cholesterol level, it is much more important to reduce the total amount of fat you eat and to change types of fat you eat.


1.     To help reduce your cholesterol level you need to reduce total amount of fat you eat.

2.     Cut right down on saturated fats and eat small amounts of PUFA, MUFA type fats.

(Eating for Healthy Heart: British Nutrition Foundation)

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