Have you got a dieting dilemma? These readers did and Catherine Matthews, nutritionist for eDiets and iVillage, provided the answers
Cut your cholesterol
Reader: I have just found out that I have a high cholesterol level (6) and after giving up smoking, I have put on a stone in weight. Can you advise me on my diet?
Catherine Matthews: There are two main sources of cholesterol. The first is food and the second is your body. Contrary to popular belief, cholesterol in food has little effect on blood cholesterol for most people. All foods of animal origin contain cholesterol, including eggs, red meat, and shrimp. It is the amount of fat eaten, particularly saturated and trans fat, that is the main cause of high blood cholesterol.
Foods that are high in saturated fats or trans fats should be limited. These include meals you may not even have thought of, such as a grilled cheese sandwich, chicken pie or potato with butter and margarine. Replace steaks, burgers, and fried foods with fish, chicken, and turkey that has been baked or broiled. Don't eat more than two eggs per week as they contain a large amount of cholesterol.
You may need to increase your intake of fruit and vegetables and aim to eat at least two portions of oily fish per week. Oily fish such as tuna, mackerel and salmon are great sources of omega-3 fatty acids, which have been linked to reducing cholesterol levels. Eat a high fibre diet. Fibre binds the bad cholesterol and helps prevent it from entering your bloodstream.
Examples of high fibre foods include porridge, wholegrain breakfast cereals, vegetables, brown rice and brown bread. Small portions of nuts and seeds are good sources of essential fatty acids which can increase your HDL (high-density lipoprotein) - or good cholesterol, and reduce your LDL (low-density lipoprotein) - bad cholesterol. Ensure you are drinking plenty of water; at least 1-2 litres per day.
Weight loss will help you reduce your cholesterol, so follow the eating guidelines as above. Try to take regular exercise and you should find your health improves.
Feed your skin
Reader: I lost over a stone last year which I am really pleased about. I've still got another half a stone to go round my middle, but I have lost a lot of weight off my face. At 42 that means the lines are a little more noticeable than when I was plumper!
Obviously I don't want to put the weight back on again but can you recommend any anti-ageing 'superfoods' or other nutrients that might help firm things up again?
Catherine Matthews: Congratulations on the weight loss, you are making excellent progress and I am sure you will achieve your target weight in the New Year.
As you age, the collagen and elastic fibres that give your skin support, resilience and elasticity break down, causing line and wrinkle formation. Unfortunately, the cosmetics industry loves to use phrases such as 'replaces what skin has lost' that lead you to believe creams and serums can affect skin structure in some permanent way. They can't. The point of all of this is that growing old and wrinkle formation cannot be reversed.
The best way to slow lines is to eat healthily, get regular exercise and drink at least 1-2 litres of water every day.
To help fight the free radicals that are causing your skin to age, eat at least two portions of oily fish per week. This type of fish contains essential fatty acids which help prevent free radical damage. Vitamin C is an important antioxidant that is great for promoting healthy skin. Foods rich in this vitamin include citrus fruits, berries, spinach and fortified products.
True or false?
Reader: Please clarify whether these rumours are fact or fiction:
- You shouldn't eat fruit straight after a meal because it won't be digested until the rest of the food, by which time it will have started fermenting and will cause bloating.
- You mustn't drink too much water with your meal because it dilutes your stomach acid and enzymes, so digestion is less efficient.
Catherine Matthews: The first query is a myth. The timing of fruit consumption is really not important. Fruit is actually digested quite quickly. Unless you have some fruit intolerances or a yeast condition it's highly unlikely you will experience bloating or fermentation.
And there is no evidence to support the theory that water slows digestion. Your digestive juices can cope with it. It usually only causes problems if you suffer from digestive ailments like acid reflux, which can be aggravated by drinking lots of water with meals.