How to Keep Your Cholesterol Under Control During the BBQ Season, According to a Nutritionist | London evening standard

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There’s nothing like it here, is there? Sausages sizzle on a grill, ketchup squirts out of burgers, jars of Pimms are icy and full of fruit, and a suspicious cloud lurks over us that may (or may not) bring rain. What’s a British summer without a good ol ‘grill, ey?

Barbecue season is just around the corner and as with many things in summer – late nights, sundowners – it’s hard to resist the traditional nosh. Barbecues are made for petting – with juicy red steaks, with juicy kebabs, with a leg of chicken or two or ten. Sorry, what are you saying now – cholesterol? Health? What?!

We hear a lot about cholesterol these days. And yes, we know it is Bad. But can someone – without cheating – say what it actually is? Fortunately, Future London has an expert on hand.

“Cholesterol is a fatty substance that is made in the liver,” explains Tracy Parker, Senior Dietitian at British Heart Foundation. “Everyone produces it, and every cell in the body needs a certain amount for it to function properly. However, too much cholesterol can lead to dangerous fat deposits in the blood vessels. “

She continues, “When levels are too high and cannot be reduced by lifestyle changes alone, doctors can prescribe statins to reduce the risk of potentially fatal heart attack, stroke, or developing vascular dementia.”

Where do we get this substance from? Mainly saturated and trans fats in foods. These can raise your bad non-HDL cholesterol, Parker explains, and even your blood pressure.

In which foods could these fats be found? Fat pieces of meat, cheese, garlic butter, sour cream … yes, you guessed it, typical grill dish. Sigh.

Of course, nobody says we can’t indulge ourselves every now and then. Just if the summer calendar is full to the brim with barbecues from now through fall, it might be an idea to make a few – quite simply, we could add – changes to your usual choices.

“Grilling doesn’t have to be unhealthy,” says Parker. “Choose leaner cuts of meat, skin peeled off chicken, or replace half of the meat with vegetables on skewers to make it healthier.”

Fish, turkey, skinless chicken, or plant-based proteins are easy substitutes, she says. Likewise, lentils or beans as a side dish, over the traditional potato salad or coleslaw.

“Look at the food labels on your sausages and choose those that are less saturated with fat and salt,” advises Parker.

Added saturated fats, like butter on buns, could be swapped out for unsaturated fats like sunflower, olive or canola spreads, while salads can be kept healthy by “making your own lower-fat mayonnaise” [with] low-fat yogurt or [opting] for a vegetable oil based dressing, ”says Parker.

Switching from sour cream to plain yogurt is another easy substitute.

“Be smart about cold treats like ice cream and lollipops, too,” she warns. “Look for low-fat and low-sugar ice cream, sugar-free sorbets and mini versions or smaller portion sizes.”

Make these small changes and you will find that making a cholesterol friendly BBQ really isn’t that difficult. To keep that rain cloud from ruining the afternoon, well, that’s a whole different matter.

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