Cholesterol is getting a bad press these days and so a lot of women are worrying about their levels. Although many of us think it can increase our risk of heart disease and even death not many of us know that you’d have a hard job living without it. This is because cholesterol does have a friendly side which plays a vital part in keeping us healthy – for starters it helps to make vitamin D which is essential for healthy bones, especially around the menopause when our risk of osteoporosis increases.

Our bodies make cholesterol, which is a waxy and soft substance, from the fat in the food we eat. The problem is not that most of the food we eat these days is packed with cholesterol. The problem is that if you eat a diet full of saturated fat and make too much cholesterol this will increase your chances of heart disease.

 

Getting your cholesterol levels checked if you’re over the age of 35, or approaching  the menopause when the risk of raised cholesterol and heart disease increases for many women, is a good idea but do be aware that just knowing your cholesterol level isn’t always enough. There are things called lipoproteins that carry cholesterol around your body. Unhealthy cholesterol often known as LDL (low density lipoproteins ) can cause a build-up of cholesterol in your arteries whereas healthy cholesterol called HDL (high density lipoproteins) carries it all back to the liver where it will be got rid of safely.

If you have a lot of bad LDL in your blood swimming alongside unhealthy fats called triglycerides and not enough of the helpful HDL cholesterol you are in trouble. There are other risk factors too that affect your risk of heart problems such as your age, family history, smoking, being overweight, high blood pressure and diabetes but whether or not you have any of these risk factors if your levels of LDL are too high you must get them down. You also need to take action if your levels of HDL aren’t high enough.

There are cholesterol lowering medicines but the best and most effective way to lower or improve your cholesterol is with simple lifestyle changes including changing diet, managing weight and increasing exercise. Studies have shown that healthy eating combined with regular, moderate intensity exercise can successfully reduce cholesterol.

A cholesterol lowering diet should be low in saturated fats in particular, and low in fat overall. Biscuits, cakes, pastries, red meat, hard cheese, butter and processed foods all tend to be high in saturated fats, so cut down on these foods. Large amounts of cholesterol are found in a few foods, including offal such as liver and kidneys, and prawns.

It’s also important to eat plenty of whole grains and fibre, especially soluble fibre, which helps to lower cholesterol. It’s found in fruits and vegetables, beans and oats. Aim to eat at least five portions of fruit and vegetables each day. One at breakfast, one veggie (e.g. carrot sticks, tomato slices) and one fruit (e.g. orange sections, apple) at lunch, and one salad and one cooked vegetable at dinner…that makes an easy five. Legumes can also help lower cholesterol. Try bean soup, cold bean salad, hummus sandwiches and black bean dip as snacks. Soy protein is especially effective, so be sure to include plenty contained naturally in foods like tofu. Cooked or raw garlic both contain compounds that help lower your liver’s production of cholesterol. Other good foods include raw onion, salmon, olive oil, almonds, walnuts and avocados. And eat plenty of foods that contain cholesterol lowering vitamins C and E, such as red and green peppers, sunflower seeds, walnuts, strawberries, papaya, almonds, peanuts, broccoli, brussel sprouts and soybean oil.

Also plant sterols may play in part in helping to maintain normal cholesterol levels.  These are the substances found in cholesterol-lowering margarines and drink.  Plant sterols naturally exist in plants but are destroyed when food is processed (it is possible to take sterols in supplement and the one I would suggest is Lestrin – see the Resources Page).

Finally, don’t forget that rregular physical activity is recommended for everyone. It can help raise HDL levels and lower LDL levels, and is especially important for those with high triglycerides and/or low HDL levels who are overweight with a large waist measurement.

(You can take garlic in supplement form to help lower cholesterol, the one I use in the clinic is called Aged Garlic and is in liquid or capsules – see the Resources Page)

Q: I’m confused. I recently heard experts saying that drinking 8 glasses of water a day isn’t essential for good health but I always thought it was. Do I need to be drinking so much?

A: According to Dan Negouianu and Dr Stanley Goldfarb from the University of Pennsylvania who recently published their research in the Journal of the American Society of Nephronology there is no solid evidence that drinking plenty of pure water is good for your skin, wards off weight gain or helps rid the body of toxins.

 

I beg to differ and so does the British Dietetic Association which says that the typical woman needs around two litres (6-8 glasses) of water a day. Numerous studies back up the undoubted health benefits of drinking plenty of water and time and time again in my clinic I’ve seen the health, weight and mood of my patients improve when they increase their water intake. Most of us simply do not drink enough and rely on nutrient depleting and dehydrating teas, coffees, soft fizzy drinks and even alcohol for our fluid intake. Up to 75 per cent of your body weight is made up of water and water is needed to keep every organ in your body functioning at optimum levels. It’s also essential for hormone balance and for keeping bloating at bay. Drinking plenty of water therefore makes perfect sense and although I don’t recommend drinking water all day long I do recommend drinking at least 6 glasses of water a day for optimum health and well being. Remember, waiting until you are thirsty to drink isn’t good enough because thirst is a sign that dehydration has already set in so carrying a water bottle with you at all times is advised.

If you’re lucky enough to grab a summer holiday this year or get a couple of relaxing hours or days at the beach there are plenty of things you can do to make sure yourself look and feel your best.

First of all stick with your healthy eating plan when you go on holiday or when you have a lazy day in the sun. Just because food is less familiar on holiday doesn’t mean you have to give up on your diet. Instead use your holiday to try new foods that you haven’t tasted before. You might discover a whole new list of ingredients to experiment with when you get home. While you are on holiday choose sensible, moderate portions most of the time and stick to the 80/20 rule, so you don’t overeat.  Roughly plan your days, including when and where you’re likely to eat. If you’re planning a long, leisurely lunch, then aim to have a smaller dinner. Don’t skip meals otherwise you’ll end up eating more than you normally would when you’re finally faced with food. Wherever and however you’re eating, aim to stick to the same healthy eating rules you follow at home. That means avoiding fried food, filling up on masses of fresh fruit and vegetables, basing 80 per cent of your meals on wholegrain, nuts, seeds, oily fish, nuts, seeds, legumes and keeping processed, fatty and sugary foods, like ice cream, to a 20 percent minimum.

 

If you want to make sure your skin has a radiant glow all summer long drink lots of bottle water – well around 8 glasses a day. Not only will the water fill you up and make you less likely to snack on ice cream and sugary drinks, water is a totally essential ingredient to the body’s many functions. It carries key nutrients into the body and washes unneeded waste out. And according to a German study drinking half a litre of cold water can raise your metabolism by a third within ten minutes of drinking. You probably already know that water can boost your metabolism but to help you remember to drink your quota every day fill a glass bottle or bottles with your quota in the morning and carry them around with you to work. When the bottles are empty you’ve drunk enough.

 

If you have a bottle of cider vinegar lurking in your kitchen cupboard now is the time to get it out and use it. Cider vinegar can help re-alkalise your system, boost your digestion and increase the amount of minerals you absorb from your diet. Mix 1tbsp of cider vinegar with a teaspoon of maple syrup or organic honey and warm filtered water and drink every morning. Cider vinegar also has naturally occurring antibiotic and antiseptic qualities and applied neat it can help heal spots. If you can’t stand the taste of vinegar, lemon juice diluted with filtered water is just as beneficial when drunk first thing in the morning.

 

Appetite often decreases when the temperature rises, so take advantage of it and eat smaller meals. Order a cup of soup instead of a bowl, opt for a starter size portion at dinner instead of a main meal size and if you’re indulging in ice cream, ask for the smallest one possible and leave the cone. You’ll be pleasantly surprised that a smaller portion satisfies hunger just as effectively, and your waistline will definitely thank you.

 

If bloating is a problem try some dandelion leaves. Dandelion leaves are rich in vitamin C and a natural diuretic so they’re great for reducing water retention. Collect some from your garden or park- wash thoroughly and add young leaves to salads, using mature leaves in stews or as extra vegetables.

 

It’s a good idea to lift some weights to give your body some tone and definition in a bathing suit. Don’t panic, I’m not talking about major beefing up through bench-pressing. You can get your strength training in the comfort of your own home with inexpensive dumbbells or books or cans of soup. Exercising with these for 20 minutes or so two to three times a week will help you develop nice muscle tone and keep your bones strong which helps to prevent diseases like osteoporosis.

 

Don’t forget to exercise aerobically as well. Perhaps the best time to do this is before 11 am when the sun isn’t too hot. You need to be aiming for 30 minutes a day – and you don’t have to do it all in one go – running to the bus stop and using the stairs instead of the lift all counts. You may also want to grab a skipping rope and head down to the beach for a great cardio session or better still do your whole workout at the beach where the sand provides extra resistance making you work harder.

 

Bear in mind that the sun can be unforgiving for your skin and hair. Hair becomes extremely dry after swimming in the sea because salt absorbs moisture, leaving once-soft locks feeling rough. Your best bet is to thoroughly rinse hair before and after swimming. Our skin is not meant to stay wet for very long periods and when we’re in the pool or the ocean, skin cells become over hydrated; and when we get out, the cells lose that water immediately, leaving skin dehydrated. To combat this moisture loss, try to shower after swimming and apply a moisturiser while skin is still damp. And it goes without saying that if you’re spending long hours in the sunshine that you need to wear your sunscreen to protect your skin.

 

And finally, if you know you’re going to be heading down to the beach go shopping for a great swimsuit that suits your shape. For a big bust, opt for a bikini top with cups or inner support. For a tummy, maybe try a tankini and if you are worried about your hips/bum, boy leg shorts always look good. Pastel colours suit paler skins whereas bright colours look great on tanned or dark skin. Look for stripes that are vertical rather than horizontal. A matching short skirt can hide wide hips or anything you don’t want exposed in the back. Sheer sarongs are also a great way to give yourself a little more coverage. Look for bathing suits that match your style, compliment your body type and hide any flaws.