In adults, blood cholesterol levels ought not to exceed 200mg per 100ml.
The problem is that gradual loss of elasticity and narrowing of the arteries can go unnoticed. These changes can make a person 20 years older than they appear outwardly. The symptoms develop silently until they are revealed in a medical check-up, or a heart attack occurs.
Key Tips for Health
• Eat a low fat diet. Cut down on saturated fats. Choose fats that are liquid at room temperatures, such as vegetable oils, olive oil, or rapeseed oil.
• Eat foods that are high in fiber.
• Practice stamina building sports such as running and swimming.
• Reduce stress.
A change in cooking habits is a major step, especially if you have someone who cooks for you. Check how much oil is used each week. You should not be able to see oil swimming on the top of food.
What is Cholesterol all about? What Are the Main Things We Need to Know?
Cholesterol is something we all have in our bodies and we all need some to stay healthy. The liver produces cholesterol and it is used to make hormones, synthesise vitamins and aid in the structure of cell membranes.
Saturated fat, the kind that is usually solid at room temperature, is found in large quantities in animal produce such as meat, cheese, cream, milk, eggs, butter, lard, ghee, milk chocolate, manufactured cakes, pasties, and biscuits. A diet high in this kind of fat can raise the levels of ‘bad’ cholesterol LDL in the blood. A surplus of LDL cholesterol in the blood is a major factor in furring of the arteries and can lead to heart disease and strokes. If you have a family history of heart disease or raised LDL cholesterol levels, it is wise to avoid cholesterol-rich foods as much as possible.
If food is being fried, make sure that the oil is at boiling point. Better still, don’t fry! Eat baked potatoes instead of French fries. Try to grill or steam food rather than frying food. Never pour oil onto food from the bottle — use a teaspoon.
Recipe of the Week
Oriental Mushroom & Tofu
Serves 6
Ingredients
230g. Portabella mushrooms
230g. Shitake mushrooms
230g. Button mushrooms
1 lg. onion sliced in rings
4 cloves garlic
1 tsp. olive oil
1 1/2 tsp. dried dill weed
1 tsp. salt
1/4 tsp. pepper
230g. soft tofu (drained)
1 cup sour cream (low fat)
2 tbsp. all purpose flour
2 tbsp. grated orange peel
6 cups linguini
3/4 cup skim milk
1/2 yellow pepper (sliced)
Method
Heat oil in a wok or large sauté pan over medium high heat. Cook onion, garlic, and mushrooms (reserving a few mushroom slices) in oil for 10 minutes, stirring often, until tender. Stir in dill weed, salt & pepper. As mushrooms are cooking, place tofu, sour cream, milk, and flour in blender. Cover and blend on medium until smooth. Stir tofu mixture over mushroom mixture and cook over medium heat, stirring constantly until mixture is thickened. Place this entire mixture over hot cooked linguini, sprinkle orange peel. Sauté yellow pepper and reserved mushroom slices in a bit of oil until tender. Dot the top with these slices. For added color place a few orange slices on platter just before serving.
<>Ask Alva
I’m in my late thirties and during recent months my skin has started to look dry and pallid. I don’t wear much makeup and have tried lots of expensive face creams. Am I asking too much to be able to buy something that will simply give my skin a boost? Angela
You can’t expect you skin to look the same now as it did in your twenties. However, there are a number of products around that help combat the signs of ageing. I suggest that you try Permea Plus supplement, taken once a day. Designed for long-term use it really does provide effective nourishment to you skin cells and it is also beneficial to your hair. You also need an effective moisturiser, and it is not always the most expensive ones that work the best. My favourite is E45, which is unperfumed and hypoallergenic, or else there is Nivea Visage Beauty Boost. Both are day and night moisturisers that provide 24-hour hydration. Alva
