| March 2013 46 www.womanthismonth.com Wellbeing If the high cholesterol numbers persist, the patient has made dietary changes and other factors are ruled out such as diabetes, thyroid problems or medication then that normally suggests the cause is related to genetics. High cholesterol for this reason accounts for approximately 30 per cent of the cases in this region. If genetics are not the cause of high cholesterol and the patient does not make the necessary lifestyle changes, then cholesterol-reducing medication may be necessary. Awali Hospital is spearheading a programme about the importance of screening for cholesterol and to raise awareness about other issues such as high blood pressure, diabetes and obesity. “We have already done some work with BAPCO employees and plan to bring the programme to the general public in the next few months,” says Dr Raza. Dr Raza cautions women to pay close attention to their cholesterol levels before and after menopause. Before menopause, studies have shown women generally have more good cholesterol than their male counterparts. However, there is a tendency for this number to drop and for the bad cholesterol to rise after menopause. He advises women to exercise more, eat a diet rich in omega fatty acids, quit smoking and if you drink alcohol, be aware of the recommended daily allowance. EAT RIGHT Our expert: Alia Almoayed, Nutritional Therapist If you want to control cholesterol then what you eat is essential. It comes as little surprise then that our nutritional expert Alia Almoayed has been busy advising her clients in Bahrain on how to reduce their high cholesterol. “People think it is difficult to eat healthy,” says Alia. “So I ask, is it more difficult than being sick? Is it more difficult than going to the hospital, more difficult than getting a terminal illness?” The answers should be easy if you want to be heart smart. If you know you can control your cholesterol then do it. “Elevated cholesterol is your body's way of telling you that it is not happy. Pay attention and start doing something about it,” advises Alia. Action 1: Lower saturated fats Alia recommends lowering your fat intake and limiting all foods from animal sources. Trans fats or hydrogenated vegetable oils often found in processed foods should also be avoided. Cut out dairy and if you do eat meat, use low fat varieties and remove the skin from chicken. Broiling and steaming are better choices than frying. Action 2: Eat oily fish Omega fatty acids (3,6,9) from raw nuts, seeds, fish and supplements are also vital to good heart health. Good fish choices are herring, mackerel or salmon. Action 3: More fibre A heart smart diet includes lots of soluble fibre, like oats, beans, fruits, vegetables, legumes and whole grain cereals and breads. Action 4: Manage stress While changing your diet is a common mantra when it comes to lowering cholesterol, Alia suggests it is just as important to find ways of managing stress. Indeed, our Saar Social Runner mother reveals she wasn’t great at handling stress and knew that this was probably contributing to her elevated numbers. “I started to realise what was important in my life and focus on this rather than so many mundane worries that never actually happen,” she says. Action 5: Exercise regularly Studies show exercise increases good cholesterol and helps maintain an ideal body weight. Our bodies were not designed to sit in front of a computer or TV every day. Get moving! Whatever you choose to do, do it regularly! Action 6: Take a multivitamin Alia recommends a good quality daily multi-vitamin supplement. “I believe that it’s difficult in this day and age to get everything we need from the diet alone because of pollution, deficient soil, early harvest, and many more things,” she notes. What we know from research on the cholesterol is that, if your high cholesterol is not genetic, then you do have control over this condition. You do have the power to change your lifestyle, diet and manage stress. So why aren’t we listening? Alia suggests people only listen when they have a health problem. Our Saar Social Runner mother adds that many people ask her why she had her cholesterol checked when she was seemingly healthy. The answer is simply that you cannot ‘see’ cholesterol. Through education and initiatives, such as Awali Hospital’s heart smart programme, perhaps more people will take control over their cholesterol and have it checked. “With more awareness campaigns, we are trying to teach people that healthy eating can be delicious. Most importantly, you can incorporate it into your daily life without making any major sacrifices,” Alia adds. Eggonomics Eggs were good; then they were bad, now they are good again. Confused? So were we until we asked our experts. According to Dr Raza, eggs are an important part of our diet providing a good source of protein and many vitamins. The recommended daily limit of cholesterol intake is 200- 300 mg. One egg contains around 185 mg of cholesterol. Therefore, Dr Raza says you can have an egg a day if don’t have heart, stroke or elevated cholesterol. If you have high cholesterol, limit your intake to 3 eggs per week advises Dr Raza. Our nutritional expert adds that eggs should always come from an organic source. Superfoods: think local! By now you may have heard about superfoods such as quinoa, the nutritionally-rich, high protein grain-like seed that is fast becoming a household staple around the world. Other superfoods such as goji berries, blueberries, chia seeds, flax seeds, almonds, and dark leafy greens like kale and spinach plus many more are readily available at most supermarkets. Alia reminds us that when it comes to these nutritionally rich and heart smart foods, most regions have their own superfoods. “Dates, are super foods in their own right because of their nutrient levels and benefits. Some types of honey from this region, as well as Yemeni honey is very medicinal and should also be considered a super food. And so the spice is turmeric… and the list goes on.”
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