Dear Donovan,

My cholesterol levels are high and I’m trying to tailor my diet to bring it down; however, I’m being told that things like ackee, cheese and pasta, which I enjoy, may be contributing to it. What can I substitute those foods for to help control the cholesterol levels? I exercised and I moved from 250 pounds to 235 ponds in the space of two months. Am I losing weight too fast? How can I keep my weight loss consistent but not too drastic?

Congratulations on your 15-pound weight loss. Losing 15 pounds over a two-month period cannot be considered drastic weight loss. Two pounds weight loss weekly is seen by many experts as a healthy rate. However, with proper diet and exercise it is quite possible to get more than two pounds weight loss per week.

That aside, in addition to losing more weight, I understand that you also have a major concern about your high cholesterol levels. This is usually interpreted as your bad cholesterol being high. Cholesterol is like a fatty substance that is found in all cells of the body. Cholesterol is needed in the body to make cell membranes, hormones and vitamin D. The body has the ability to make all the cholesterol it needs.

However, we also get cholesterol from the food we eat. Cholesterol is only present naturally in animal-based foods. Therefore, foods like ackee will not naturally have cholesterol. Cholesterol is transported around the body by substances called lipoproteins. These are a combination of fat and protein. There are two types of lipoproteins which carry cholesterol around the body: low density lipoprotein (LDL) and high density lipoprotein (HDL). Healthy levels of both lipoproteins is important for good health.

HDL cholesterol is usually referred to as good cholesterol and LDL bad. A high level of LDL cholesterol can cause a build-up of cholesterol in the arteries. This can lead to high blood pressure (hypertension) and strokes. The HDL cholesterol, on the other hand, is usually called good cholesterol. This is important in carrying cholesterol to the liver from all other parts of the body. The liver is the organ that is important for the removal of cholesterol from the body. An important point to note is that the good cholesterol should be kept high and the bad cholesterol should be kept low. Outside of diet, there are other factors which can cause an increase in cholesterol. High cholesterol can be a factor of heredity, stress, smoking and insufficient exercise.

In your case you would like to lose some weight and reduce your bad cholesterol. The first thing I would suggest is that you cut back on your intake of meat and animal products by a half. This will drastically reduce your cholesterol intake. Also reduce your pasta servings, especially if they contain cheese. This will definitely help with your cholesterol and your weight in general. In addition, try to reduce your sugar and starch intake. This will help the body to use up some of the reserved fat which will result in weight loss. Overall, you should incorporate more fruits, vegetables and vegetable juices in your diet. Exercising is also key in helping to get your weight down, reducing stress and lowering bad cholesterol. Therefore, try to incorporate at least 15 to 20 minutes more of cardiovascular exercise. Over time, your weight loss programme will hit a plateau. You will have to continue to make changes with your diet and exercise in order to get continuous weight loss.

Good luck!

We will answer your weight-related questions

Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.