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Living a truly healthy lifestyle isn’t always easy, but it’s incredibly rewarding. It’s about much more than just avoiding illness; it’s about feeling good, having energy, and boosting your overall well-being. At the heart of this lies a crucial understanding of what our bodies need, from essential nutrients to managing key health indicators like cholesterol.
What is cholesterol?
Cholesterol is a waxy, fatty substance found in every cell of your body. Far from being entirely negative, your body actually needs cholesterol to perform vital functions, such as making hormones, producing vitamin D, and aiding in food digestion. While we can get cholesterol from animal-based foods like egg yolks, meat, and cheese, your body also produces it naturally when required.
There are two primary types of cholesterol:
“Good” Cholesterol (HDL – High-Density Lipoprotein): HDL is often called “good” cholesterol because it plays a crucial role in removing excess cholesterol from your body. It acts like a scavenger, carrying cholesterol from various parts of your body back to your liver, which then eliminates it. Numerous studies highlight that individuals with higher HDL levels tend to have a lower risk of cardiovascular disease. Recent research, examining data from over 15,000 people, even suggests that tracking the number of HDL particles might be a more accurate predictor of heart attack and stroke risk than the standard HDL metric. While this measure is not commonly used, it offers valuable diagnostic insight.
“Bad” Cholesterol (LDL – Low-Density Lipoprotein): Problems arise when there’s too much LDL cholesterol in your body. High levels of LDL can combine with other substances to form plaque. This sticky plaque can build up on your artery walls, leading to coronary artery disease, a serious condition where arteries become narrow or blocked, hindering blood flow to your heart.
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The importance of a balanced diet
When it comes to maintaining a proper diet, many aspects need careful consideration, but the importance of healthy food in your life is undeniable. A well-balanced diet significantly reduces your risk of diseases, infections, and even exhaustion. Specifically, a healthy diet is vital in preventing serious conditions like cancer, heart disease, and diabetes.
A balanced diet is a diet that is combined with all the important nutrients your body needs to function correctly. These include fibre, protein, carbohydrates, fats/lipids, vitamins, and minerals. The importance of your diet lies in the correct intake of each of these elements. Calories also play a significant role in your diet. Calories are units of energy that are found in every form of food and drink. Everyone’s calorie recommendation is different depending on age, weight, gender, and the amount of exercise you do.
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Breakdown of food components:
Fibre
Fibre is a non-digestible carbohydrate that is found in food. Its main function is to prevent or relieve constipation and benefits our digestive system in many ways. Foods high in fibre, that are recommended for consumption, are fruit, vegetables, whole grain products, peas/beans, and pulses. Apart from its main aim, fibre has many other health benefits such as lowering your risk of diabetes, heart disease, and some types of cancer. It also can help many people maintain a healthy weight. It is important to monitor your fibre intake closely as adding too much can promote intestinal gas, abdominal bloating and cramping.
Protein
Protein is a fundamental element of the food pyramid that is essential for growth, repair and maintaining a healthy body. The amount of protein that is recommended for you to consume each day changes over time depending on your age and weight. The Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram of body weight per day for adults. Protein provides the body with approximately 10 to 15 per cent of its dietary energy and it is the second most abundant compound in the body, following water. Our main provider of protein comes from animal sources (e.g. Meat, fish, eggs and all dairy products). These elements contain sufficient amounts of amino acids that are needed by our bodies. There are many alternatives for vegans and vegetarians, by combining different plant sources, like pulses and cereals to obtain amino acids.
Fat
From a nutritional point of view, dietary fats are important for several health-related aspects and for the optimal functioning of the human body. Fat intake should be monitored daily, as too much can raise your cholesterol which increases the risk of heart disease.
Fat is essential as it is a carrier of fat-soluble vitamins A, D, E and K, supporting their absorption in the body. Fats are also an important source of energy in the human diet. This element can be stored in the body’s fat tissue and releases fatty acids when energy is needed. There are many fatty foods on offer that provide adequate amounts of fat whilst remaining relatively healthy. These include:
- Avocados
- Cheese
- Dark chocolate
- Whole eggs
- Fatty fish
- Nuts
These three components are fundamental when it comes to a balanced diet and it is important to monitor your intake of them daily. Eating well is vital for all of us. In the short term, it can help us to feel good, look our best and stay at a healthy weight. There are also some other elements you will need to factor into your diets, such as vitamins, minerals, and water.
In essence, a healthy life hinges on understanding and actively managing both your physical and mental wellbeing. This includes making informed dietary choices to balance nutrients and cholesterol, alongside fostering connections and seeking support when needed. By taking a proactive approach to your health, you empower yourself to live a more energetic, fulfilling, and resilient life.
How can Cavendish Homecare help?
At Cavendish Homecare we are experts in providing private homecare for clients who want to remain in their own homes. When it comes to your health and well-being, choosing the right homecare package is of utmost importance and navigating this process can be overwhelming. With Cavendish Homecare by your side, you’ll have the support you need to remain safely at home while enjoying elevated health and wellbeing.
If you would like to enquire about our homecare services, contact us on 02030085210 or email us at info@cavendishhomecare.com.
About the Author…
Misha Zemkova
Operations Coordinator
Misha plays a key role in ensuring the smooth and efficient running of day-to-day operations across the business. With a background in supported living and a degree in Health and Social Care, she brings both experience and empathy to her role.