Jillian Webster, Specialist Nurse for Familial Hypercholesterolaemia raised awareness of cholesterol levels during October as she visited Skelmanthorpe Family Doctors to conduct on-the-spot cholesterol testing. She took along some Healthy Heart recipe cards courtesy of Heart UK and made some of the bakes!

Familial Hypercholesterolaemia is an inherited disorder which causes unusually high levels of cholesterol which, if not identified and  treated, can lead to premature cardiovascular disease including heart attacks and strokes, typically under the age of 60 but often earlier than this. 

Here she shares her expertise and how to keep your cholesterol levels down and any tips to keep your heart healthy.

Foods which are heart healthy include oily fish containing omega 5. Eat lots of vegetables and plant-based foods Vegetables, pulses such as peas, beans and lentils, fruits, nuts, whole grains and soya foods are all good for your cholesterol and your heart. They’re full of nutrients, low in calories and help lower cholesterol. 

• Eat some lean meat, poultry, white and oily fish They’re high in protein and nutrients but low in saturated fat. Swap some meals with meat for vegetarian meals to eat less meat and more plant foods
• Eat some low-fat dairy products  Dairy foods contain calcium which is essential for good health. Choose low fat options to avoid the saturated fat that’s in the full-fat versions. 
• Swap saturated fats for heart-healthy fat  Choose vegetable-based spreads and oils instead of butter, lard, ghee and palm oil to cut down on saturated fat. 
• Base your meals around high carbohydrate foods which are high in fibre

Choose wholemeal and whole grain options such as wholemeal bread and chapatti, brown rice, wholemeal pasta or wholegrain breakfast cereals. They contain lots of nutrients, help keep you feeling full so you don’t snack, and help with digestion. Choose these instead of white rice, white bread and white pasta.

• Cut down on foods and drinks that are high in sugar

Biscuits, cakes, chocolates and fizzy drinks all contain lots of calories which can lead to weight gain, but without containing many nutrients or filling you up. 

• Eat three small meals a day with one or two healthy snacks in between

Keeping an eye on your portion sizes will help you keep your weight and your waist line under control, and eating regularly will help stop you from snacking on unhealthy foods. 

• Make healthy choices when you eat out

Food from cafes, restaurants and takeaways can be high in fat, calories and salt