Hello fat free life….BAM

So as you faithful readers know, my ego was recently severely bruised when I was told that my cholesterol was super high. It was a whopping 6.8 and it should be 5. Of course, the dramatic side of me informed family and friends that I was a walking time bomb…psssshhh!


Anyway after being brushed off I went for a full test.


It turns out to be a genetic issue and not dietary…which should be the case for a dietitian, right? Furthermore, the full lipogram revealed good results. PHEW! So my good cholesterol is very high, which is protective against heart disease….probably also from all the unsaturated fat in my diet. However the bad cholesterol is still borderline! It is due to genetics as I said which means your body just produces too much bad cholesterol…thanks bod! Dammit!  Also very important is that my total cholesterol to healthy cholesterol ratio is ideal, further reducing risk. Check out the link to calculate the ratios…http://www.hughchou.org/calc/chol-si.php


So my job as your online dietitian is to encourage you all to get your cholesterol checked, no matter how well you eat.  High cholesterol is way more common than statistics even report, because so few people get it checked.
Pop to the pharmacy and get a finger prick test. This tells you total cholesterol. If it is above 5, go for a full lipogram (blood test) and check it out properly. Know your numbers guys. If the bad cholesterol is high, please see a dietitian and make some changes. We only have one body and we need to look after it…
Your body is your temple 

Hello fat free life…in practice

I have outlined some easy steps to combat high cholesterol. The idea is to increase the good cholesterol and reduce the bad. Diet changes can reduce cholesterol by up to 20 %. And there are no side effects as you might see in taking medication, besides a slimmer happier you.
1. Cut out all saturated fat – avoid animal fats like cream, butter, meat fat and chicken skin, chocolates, chips, cheese, fried foods and take aways
2. Increase unsaturated fat – these include your plant fats such as peanut butter, nuts, seeds, olives, olive oil, canola oil, avos, pesto…These foods are actually protective.
3. Omega 3 – boost your omega 3 to 6 ratio to reduce risk of clotting and inflammation. This is due to eating more oily fish (sardines, pilchards, fresh tuna and salmon) and flax seed, hemp seeds and chia seeds.
4. Stanols and sterols – miracle plant phytosterols that reduce cholesterol uptake and production which can reduce cholesterol by up to 15%. You can find this is proActive margarine and Benecol drinking yoghurt from Woolies.
5. Soluble fibre – found in oat bran, oats, legumes and the fleshy part of vegetables, which forms a gel lining the stomach preventing saturated fat and cholesterol uptake and production. It also stabilizes blood glucose.
I have a particular client in mind who came to me with high cholesterol and was slightly overweight.  This person has been such a star client and followed my instructions to the letter. So far their weight has dropped significantly  (about 10 kgs) and their cholesterol dropped from 7.4 to 4.6!!!!!! This person has been such an inspiration.