Studies have shown that coffee consumption could cause an increase in levels of 'bad' LDL cholesterol levels - but it all depends on the type of coffee you're drinking! It's believed that certain oils found in coffee called terpenes are what cause this increase in cholesterol, but filters have the ability to remove most of these oils. So if you regularly drink unfiltered coffee (like boiled, Turkish, Greek and French press coffee), you might want to think about making a change and using paper-filtered or instant coffee instead. Because these coffees have lower amounts of the cholesterol-boosting substance, they're definitely a healthier option.

Triglycerides are forms of fats that exist in food as well as in the body. After a meal, your body converts the excess calories you've ingested into triglycerides, and transports them to the fat cells for storage. Hormones in the body then regulate the release of these triglycerides between meals, in order to meet the body's energy needs. If you have high triglyceride levels, this may be a consequence of other diseases (for example, Type 2 diabetes). As with LDL cholesterol, excess triglycerides in plasma increase the risk of developing heart disease. The best way to treat elevated triglyceride levels is by making the following changes to your lifestyle:

Water makes up about two-thirds of our body weight. It's important for this level to be maintained, because most of the chemical reactions that happen in our cells need water to function properly. Water helps the brain to work at its optimum level, regulates body temperature, carries nutrients around the body and flushes out the kidneys to rid the body of toxins.

Most experts agree that we should aim to drink 1.5 - 2 litres (that's about 6 - 8 250ml cups or glasses) a day. Children should drink approximately half this amount, depending on their age. Despite this, we in the UK are something of a 'dehydrated nation', typically drinking less than half our recommended daily intake of water.*

However, don't forget that about a third of our daily fluid intake is supplied by the things we eat rather than the things we drink. Fruit and vegetables provide most of this additional fluid, but small amounts come from bread and dairy products.
You can find more information on water in our diet, click here.

Central obesity means carrying extra weight around the waist compared to the hips – this basically means that you’ll appear ‘apple shaped’. If you’re a man with a waist circumference greater than 40 inches, or a woman with a waist circumference of greater than 35 inches, that means you have central obesity. This can affect the health of your heart, because an excess of abdominal fat can lead to increased production of LDL (bad) cholesterol. This is the kind of cholesterol that can accumulate inside blood vessel walls, restricting the blood flow, and as a result increasing the risk of heart related problems. You’ll find more useful information about obesity on this factsheet.

In the past, people with high cholesterol have been advised to limit the number of eggs they eat on the grounds that eggs contain dietary cholesterol. However, recent studies from the University of Surrey have shown that the main dietary cause of elevated cholesterol is saturated fats and not the dietary cholesterol found in eggs and shellfish. This conclusion has now been endorsed by the British Heart Foundation as well as the Food Standards Agency.

As a result, according to HEART UK, most people can happily consume an egg a day as part of a healthy diet – even people with high cholesterol. In fact, only familial hypercholesterolaemia sufferers need to be careful about the amount of eggs they eat, and limit their consumption to around 2-3 per week.

With eggs back on the menu, you'll be able to enjoy all their nutritious benefits. Eggs are not only low in saturated fats – they are also a good source of protein and many other important nutrients including vitamins B2, B12 and D, phosphorous and iodine, which can make an important contribution to a healthy diet.

For more information about the different types of fats and how to choose between them, click here. 

According to government advice (endorsed by organisations like HEART UK, British Heart Foundation, British Nutrition Foundation and Food Standards Agency), while shellfish (including prawns) are a source of dietary cholesterol, they will have little effect on an individual’s overall cholesterol level if they are consumed as part of a healthy, balanced diet.

In fact, shellfish have a number of nutritious benefits. They are naturally low in fat, a good source of protein and provide minerals including magnesium, copper, zinc and selenium. Instead of removing shellfish from your diet, what you really need to concentrate on is reducing your intake of saturated fats.

However, if you have a family history of high cholesterol and are struggling to control your own cholesterol levels, you might want to be more cautious. If in doubt, always seek specific advice from your GP.

Soya beans and the products derived from them can make an important contribution to your diet. Products like soya-based milk and yogurts have been popular in Asia for many years, and they are now picking up an increasing following in Western countries. For those who choose not to consume animal products (milk, meat and the products produced from them) foods made from fortified soya can provide a vital nutritional alternative. 

Soya is a good source of protein, and also can provide you with modest amounts of micronutrients and fibre. A further plus is that much of the fat present in soya is unsaturated rather than saturated - which means that it's good news for your heart health. 

On top of these benefits, there is clear evidence that soya protein can help to lower cholesterol levels, when 25g of soya protein is consumed daily as part of a diet low in saturated fat. 

For most adults, a healthy and balanced diet containing plenty of fruit and vegetables – at least five portions a day will provide all the vitamins and minerals needed. Research suggests that isolated vitamins and minerals found within supplements don’t have the same beneficial effects as eating fruit and vegetables. Also, supplements won’t provide fibre, which is also found in fruit and vegetables. Therefore, supplements should never be considered a substitute for a healthy and balanced diet.

Some people, such as pregnant women, the elderly or those on a restricted diet, may be advised to take a supplement by their Healthcare Professional.

If you do take a supplement, it's possible to exceed your daily requirements. For some vitamins and minerals this isn’t a problem because the body can easily get rid of the excess. However, it can be harmful to take too much of the vitamins and minerals that the body stores, such as vitamin A or iron. To find out how much is too much, check the “Recommended Daily Allowance” (RDA) on supplements packaging, or consult your GP or Dietician.

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I am trying to lower my blood pressure, are salt substitutes suitable?

Sodium in salt is linked to high blood pressure and an increased risk of heart disease and stroke, so it is wise to cut your intake. Low-sodium salt substitutes can help to do this; however, they still provide a salty taste, so they won’t help your palate adapt to a less salty diet. It would be better to lower your salt intake slowly so your taste buds adapt and become more sensitive to salt. Try to:

• Replace salt with herbs and spices to add flavour to your food.
• Swap salty snacks like crisps for low-salt snacks like plain popcorn, rice cakes or unsalted nuts and seeds.
• Look out for ‘no added salt’ or ‘reduced salt’ foods.

Salt substitutes containing high levels of potassium are not suitable for people whose kidneys are not functioning normally, such as people with kidney disease. If you are still unsure about whether salt substitutes are suitable for you, it’s best to speak to your GP or Dietician.

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Does dried fruit count towards your 5-a-day?

Dried fruit as well as fresh, tinned and frozen varieties all count towards your 5-a-day fruit and vegetable target. A portion of fresh, frozen or tinned fruit and vegetables is roughly 80g. A portion of dried fruit is less than this, at around 30g, because the water has been removed (a portion of dried fruit is based on the equivalent weight of fresh fruit which contains water). 30g of dried fruit is roughly one heaped tablespoon of raisins, currants or sultanas, one tablespoon of mixed fruits, two figs, three apricots or one handful of dried banana chips.

It is worth noting that dried fruit contains more sugar than the same weight of non-dried fruit, so it's better for your teeth to have it at mealtimes (when other foods can help to lessen the effect of sugar on your teeth) rather than between meals.

If you’d like to learn more about your 5-a-day fruit and vegetable target, click here.

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Does cooking destroy all the goodness in vegetables?

Some vitamins, especially water-soluble vitamins like vitamin C and folic acid, can be easily lost when vegetables are prepared or cooked. You can minimise these losses by cutting and preparing vegetables just before you cook them (rather than hours before). Then plunge straight into boiling water and serve immediately. Better still, cook with as little water as possible by steaming, grilling or microwaving, rather than boiling.

On the other hand, other important substances, such as fibre and antioxidants remain in vegetables when they are cooked and may become more readily available to the body through food preparation and cooking.

It makes sense to include a variety of raw and cooked vegetables in your diet and aim to eat at least 5 portions of fruit and vegetables every day.

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Does low fat milk contain less calcium than full-fat milk?

Skimmed and semi-skimmed milk actually contain more calcium than whole milk, because the calcium is in the watery part of milk, not the creamy part. A 200ml glass of semi-skimmed milk can provide an adult with over a third of their daily calcium requirement. Skimmed and semi-skimmed milk also contain less calories, fat and saturated fat than whole milk, making them healthier options if you are trying to control your weight and reduce your blood cholesterol.

It isn’t advisable to give low fat milk to babies because it may not provide enough nutrients for their growth. Check the government’s healthy eating website www.eatwell.gov.uk for more information

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Do caffeinated drinks have a dehydrating effect?

It is a common myth that normal consumption of caffeinated drinks such as coffee, tea and colas cause the body to lose water. A recent review of all scientific research in this area has shown that caffeine intake in the range of about 100 to 400mg per day had no impact on hydration. Some research has shown that caffeine intake above 600mg per day increased water loss through urine. Here’s a guide to the amount of caffeine in some drinks and chocolate:

• 1 mug of instant coffee - 100mg

• 1 mug of filter coffee - 140mg

• 1 mug of tea - 75mg

• 1 can of cola - up to 40mg

• 1 can of 'energy' drink - up to 80mg

• 1 (50g) bar of plain chocolate - up to 50mg. Milk chocolate contains about half the caffeine content of plain chocolate. Chocolate also contains theobromine which has a similar effect to caffeine.

There is no official UK guideline for caffeine intake (except for pregnant women) although 400mg per day has been suggested as a reasonable limit.

_{Reference: Ruxton C (2009) Health aspects of caffeine: benefits and risks. Nursing Standard. 24, 9, 41-48.
http://www.eatwell.gov.uk/}

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What are 'empty' calories?

The term empty calories is often used to describe foods that are high in energy (containing many calories), but low in valuable nutrients such as vitamins, minerals and fibre. Fizzy drinks and hard sweets are often described as containing empty calories. In comparison, fruit and vegetables are nutrient-rich yet low in calories. Consuming too many foods containing empty calories can lead to an excessive calorie intake which can result in weight gain; this in turn can impact on your heart health.

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What are E numbers and are they safe?

E numbers are codes for food additives that have passed safety tests and been approved for use throughout the European Union. A food additive is any substance (natural or artificial) intentionally added to food for a specific function (for example to preserve or colour it) that is not normally eaten as a food or used as a characteristic ingredient in food.

Food additives must be included either by name or by an E number in the ingredient list. The ingredient list also tells you what job an additive does, such as adding colour or acting as a preservative. The types of additives you are likely to see on food labels include:

• preservatives (which help stop food ‘going off’)

• colours (sometimes used to replace the natural colour lost during food processing)

• emulsifiers (which help mix ingredients together that would normally separate, such as oil and water)

• sweeteners (these are lower in calories and may be safer for teeth; they are often used instead of sugar in products such as fizzy drinks, yogurt and chewing gum)

All food additives must go through rigorous safety and approval procedures, and must comply with European Union legislation. They can only be used if experts decide they are necessary and safe. This approval is monitored, reviewed and amended in the light of new scientific data.

_{Reference: FSA Eatwell website: http://www.eatwell.gov.uk   http://www.eatwell.gov.uk/foodlabels/understandingenumbers}

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What is the glycaemic index?

The glycaemic index (GI) is simply a way of ranking carbohydrate foods based on their overall effect on blood sugar levels. Glucose or white bread is used as the standard reference (GI 100), and other foods are measured against this:

• Foods that raise blood sugar quickly are given a high GI value; examples include sweet pastries, sugary drinks, shortbread, jacket potato, white bread and white rice.
• Foods that raise blood sugar slowly are given a low GI value; examples include porridge, beans, lentils and pasta (all types made from durum wheat)

Low GI foods allow you to absorb carbohydrate more slowly and help to maintain an even blood glucose level, which makes low GI foods especially suitable of diabetics.  Low GI foods can also aid weight loss as part of a calorie-controlled diet; they can help to control your appetite by making you feel fuller for longer, with the result that you eat less. Lower GI diets have also been associated with improved levels of ‘good’ cholesterol.

The way a food is prepared or cooked affects its overall GI rating. When you mix foods together, the GI changes. So, a high GI food (like a jacket potato) when mixed with a low GI food (like baked beans) becomes a medium GI meal. Carbohydrate-free foods like meat and cheese are considered to have a zero GI. Eating only low GI foods could mean that the diet is unbalanced and high in fat, so it is important not to focus exclusively on GI and to think as well about the overall balance of the diet.

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