We all know that it is important, but what actually is it?

Cholesterol is a waxy substance that is mainly made within the body, some of which is produced in the liver and made from the foods that we eat which are high in saturated fats.

When we hear about cholesterol it is often associated with bad health, but it plays a vital role within the body in how every cell works. It is also the material which the body uses to make other vital chemicals. Even so, having too much cholesterol in the blood can be dangerous, and can increase your risk of getting heart and circulatory diseases.

You may have heard of Lipoproteins, these are combinations of cholesterol and proteins and there are 2 main types.

The 2 main types:

LDL- low-density lipoproteins.

LDL is known as the ‘bad’ cholesterol and carries cholesterol from the liver through the blood stream to the cells.

HDL – high-density lipoproteins.

These return extra cholesterol that isn’t needed from the blood stream to the liver. HDL cholesterol is a ‘good’ type of cholesterol because it removes bad cholesterol from the blood stream rather than depositing it in the arteries.

What are Triglycerides?

Triglycerides are another type of fatty substance found within the blood. These are found within foods such as dairy products, meat and cooking oils. People who are very overweight, eat a lot of fatty sugary foods or drink too much alcohol are more likely to have high triglyceride levels.

Total cholesterol is the total level of LDL, HDL and other fats found within the blood. A high level of cholesterol is one of the most important risk factors for coronary heart disease so it is important that we keep our cholesterol in check. One of the easiest ways is through out diet although other major factors include:

• Smoking
• High blood pressure
• Lack of physical activity
• Being overweight or obese
• Having family history of high cholestrol

The most common cause of high cholesterol in the UK is eating too much saturated fat. Your overall risk of a heart attack is much higher if you have high cholesterol as well as one or more of the other major risk factors.

So how can you improve your cholesterol level?

Doing regular physical activity – This can help to improve your cholesterol levels. You should aim to do at least 150 minutes each week. That’s 30 minutes per day at least 5 days per week which can be easily done in shorter bouts of 10 minutes at a time.

Choosing Healthier Fats

Try to cut right down on saturated fats and replace them with monounsaturated fats and polyunsaturated fats. Also avoid foods containing trans fats wherever possible – these fats are most likely to be found in processed foods like biscuits and cakes, fats food, pastries and some margarines and spreads.

Eat foods that are high in fibre – These include foods such as whole grains, fruit, vegetables and pulses which help to lower total and LDL cholesterol by reducing the amount of cholesterol absorbed into the blood stream.

Eating plant based foods – Also foods with added plant stanols and sterols work to reduce the absorption of cholesterol in the gut. Eating a range of unsalted nuts and eating some soy products can also help in reducing cholesterol.

Improve your health and wellbeing by lowering your cholesterol. Just watch what you eat to stay fit-2-work.

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We always hear about the importance of getting 5 portions of fruit and vegetables a day, but in recent years this old theory has recently been overcome by the concept that we should be getting

At least 7 portions instead!

New research suggests that 7 portions of fruit and vegetables per day should be the target and eating a diet in which you get 10 portions per day can have even more health benefits.

Fitting 7 portions into your day can seem a bit tricky but it’s actually easier than it seems. Don’t just stick to the usual apple and lettuce – greens are great but you need a variety of colours. Trying different seasonal fruit and veg will make your diet less boring and more balanced. If you eat the same food everyday, you’re less likely to reach your 7-a-day goal and you might end up with less nutrients that you need.

Keep in mind that potatoes don’t count as your 7-a-day but beans, lentils and chickpeas do and are also a great source of protein

Fruit & Veg at work…

For those of you who still struggle to have enough fruit and veg, the workplace is an easy opportunity to consume fruit and vegetables both in meals and as snacks. Rather than buying biscuits or chocolate, place a fruit bowl somewhere in sight and fill it with a variety of fruit and veggies that you can snack on throughout the day. Dried fruit is allowed too but make sure it’s unsweetened or unsalted and not coated in chocolate or honey.

When we’re trying to change our food habits, having someone who supports you can make things much easier. So why don’t you encourage your colleagues to bring in some fruit and veg that you can all share at work?

You’re likely now wondering “ what counts as a portion…? ”

One portion can be an orange, a banana or a small punnet of strawberries, which count as 1 of your 7-a-day. If you have any of them before lunch, and then eat a carrot, a celery stalk or some cucumber in the afternoon, you’ll quickly realise that you’ve already done half the job. Portions will vary from one fruit and veg to the next but here are some useful examples. If in doubt remember that any serving that is roughly palm sized can count as 1 portion.

If you are working from home, getting the right quantity and variety of fruit and vegetables is easy and all starts when your in the supermarket.

If you travel into work try to bring your own food, but if you really can’t, avoid take-aways, ready meals or sweet fatty snacks. When going to the canteen or to a restaurant, make sure you get a mixed salad to accompany your lunch and eat this first. This is an easy way to make sure that you get more vegetables into your diet.

Want to shake up your breakfast…

Try adding mango chunks to your yogurt, blueberries to your muesli or top your toast with smashed avocado. Instead of having a coffee on the go, prepare some freshly pressed juices. You could mix, for example, leafy green (spinach or kale), a green apple, a cucumber and a pinch of ginger.

Fresh juices are very easy to make and can give you the right boost of energy that you need to get you through your day at work.

THE BENEFITS OF MORE FRUIT & VEG

SUMMARISED 

1. Increases vitamin and mineral intake

2. Aides digestion

3. Can provide a healthier sweet snack

4. Can reduce cholestrol

5. Can increase energy

6. Can improve imune system

You now know about the benefits and how much fruit and vegetables you should be aiming for each day. Keep this is mind when food shopping and plan your meals and snacks to make sure that you hit your target

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