High Cholesterol, My Slimming World Journey and What I did about it
A natural way to lower cholesterol levels and boost weight loss
Recently, I underwent routine blood work, and to my surprise, my GP delivered the results over the phone. She informed me that my Cholesterol level had raised, prompting her to enquire about any family history of heart disease and changes in my routine that could account for the spike in Cholesterol.
The question about heart disease immediately caught my attention. Despite lacking a family history of heart issues, I had changed my diet recently since starting my weight-loss journey with Slimming World.
I had incorporated more eggs into my diet. Eggs had become my go-to food on the Slimming World plan due to their high protein content. Eating more protein to keep me feeling fuller for longer reduced the amount of carbohydrates I had been eating. Eggs are quick and budget-friendly, but eggs are also high in Cholesterol.
As a self-proclaimed fussy-eater, maintaining a healthy diet has always been a challenge for me. Carbohydrates and high-sugar foods are my go-to foods. I rarely chose fruits or vegetables before joining Slimming World, and eggs quickly became a staple in my diet, seemingly fitting the criteria of being good for me and Slimming World-friendly.
However, my perspective on food changed after learning about ‘Food-Optimising’ at the weekly Slimming World meetings. Initially, my motivation for joining Slimming World had been to lose weight and look good in fashionable clothes — a passion of mine. Over time, my focus shifted to prioritising my health.
The recent diagnosis of elevated Cholesterol levels compelled me to understand the principles of ‘Food-Optimising’ more thoroughly. It became apparent that achieving a healthy weight required the right balance of nutrients and vitamins, and by avoiding fruits and vegetables, I had been sabotaging my weight loss.
What is Cholesterol? There are two types: Good Cholesterol (HDL) and Bad Cholesterol (LDL). Good Cholesterol is necessary for maintaining healthy cells, and plays a role in various bodily functions. Bad Cholesterol can be found in foods like butter and fatty meats.
Upon discovering that one large egg provides a significant portion of the recommended daily Cholesterol intake, I questioned my excessive egg consumption. While eggs contain Good Cholesterol, they should be consumed in moderation, as excessive intake may lead to raised blood Cholesterol and potential heart issues.
To address my elevated Cholesterol levels, I learned about the role of fibre in maintaining heart health and promoting weight loss. Fibre binds with Cholesterol in the gut, preventing its absorption into the bloodstream. According to NHS UK, aiming for 30g of fibre per day is advisable, with fruits, vegetables, and high-fibre foods being preferred sources.
Since I’m not particularly fond of fruits and vegetables, I found a solution in making soup focused on high-fibre vegetables. Soup allows me to consume a substantial amount of vegetables in one meal, helping me reach my daily fibre goal.
Examples of High Fibre Foods
- Raspberries 1 cup 8g
- Pear 1 medium 5.5g
- Apple 1 medium 4.5g
- Strawberries 1 cup 3g
- Broccoli 1 cup 5g
- Peas 1 cup 9g
- Baked Beans 1 cup 10g
- Lentils 1 cup 15.5g
Conclusion
Good Cholesterol is an essential part of a healthy diet.
Eggs are nutritious and contain good Cholesterol. They also contain nutrients that help combat diseases. But, even good Cholesterol needs to be eaten in moderation to avoid side effects.
The British Heart Foundation recommend that eating up to six eggs a week is a healthy balance. However, for people with raised Cholesterol, Diabetes and heart disease, eggs should be restricted.
