We hear a lot about cholesterol and the importance of keeping it low but what is it all about? Cholesterol is something we all have in our bodies and we all need some in order to stay healthy. The liver produces cholesterol and it is used to make hormones, synthesize vitamins and aid in the structure of cell membranes. High cholesterol causes patches of fatty lumps to develop in the lining of the blood vessels, which may narrow the artery and reduce the blood flow. This in turn can cause a heart attack or a stroke. In adults, blood cholesterol levels ought not to exceed 200 mg per 100 ml and your doctor can test your cholesterol levels.
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 inwardly than they appear outwardly. The symptoms develop silently until they are revealed in a medical check-up or a heart attack occurs. If your doctor finds that your cholesterol levels are high, he may recommend a change in diet, that you stop smoking if you are a smoker and that you take exercise. Depending on how high your cholesterol is, he may recommend that you take statins, which will help reduce the harmful levels of cholesterol in your body by blocking a chemical in the liver, which is needed to make cholesterol.
Key tips for health
1. 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.
2. Eat foods that are high in fibre.
3. Practice stamina building sports such as running and swimming.
4. Reduce stress.
5. Do not smoke.
Recipe of the week
Chicken Raghu with tomatoes and olives
(My recipes are intended provide healthy meals for the whole family to enjoy)
Serves 6
Ingredients
1 1/2 tbsp. olive oil
1 kg boneless skinless chicken breast halves, cut into 2.5 cm cubes
55 g all purpose flour
1 tbsp. tarragon, or 20 g fresh
530 g Italian style peeled tomatoes, drained and chopped
1 1/2 tsp. orange zest, minced
360 ml chicken stock
160 g pitted green olives
10 g parsley, minced
Method
Heat oil in a heavy non-stick skillet over medium high heat. Dust chicken lightly with flour, shaking off excess. Sauté chicken 3-4 minutes, stirring occasionally, until golden brown. Stir in next 4 ingredients, salt, and pepper to taste. Reduce heat to low. Cover and simmer 45-50 minutes, stirring occasionally and adding additional water if stew becomes too thick. Stir in olives, sprinkle with parsley and serve.
Ask Alva
I am a 38 year-old married woman and I used to be a slim 45 kilos before my children were born. I have three children aged between 14 and 10 years old. The doctor advised me to lose weight and said that I should be 65 kilos instead of 87. The doctor also recommends light walking. I am ok with vegetarian/non-vegetarian food but sometimes I like to have snacks. — Arshia
I am delighted to hear you would like to sort out your weight problem. Many women who have families do not have the time to look after themselves and get into poor eating habits and then put on weight. One of the problems is that many women hate to see waste, and if there is food left over at the end of a meal, they snack on the left-overs instead of putting them in the bin. If that is part of your problem, then you could think about reducing the amount of food that you cook for your family. Losing weight and going on a healthy diet will help your knees. If you e-mail me at [email protected] I will send you a copy of my healthy eating guide. It will help you to prepare meals that are suitable for all the family and it will help you lose weight without starving, which is not good for you. Everyone needs the occasional snack, but try to keep them healthy — fruit and raw vegetables make excellent between-meal snacks. — Alva
