http://www.bridgfordbinghamnutrition.co.uk/

Bridgford & Bingham Nutrition, Nottingham (2025)

02/11/2025

🔥Unlocking the 3 Key Elements of Our Metabolism🔥

Maybe it isn't what we think it is. Strictly speaking, our metabolism is the sum of every chemical reaction ⚡️ in every one of our cells - the total energy 🔋we burn each day.

Though, when thinking about the ideal body composition or weight loss, our metabolism can be broken down into several key components.

The most significant of these, which guzzles up around 60 per cent of our daily calories, is basal metabolism where our Basal Metabolic Rate (BMR) is the number of calories our body using on a minute-by-minute, hour-by-hour basis when at rest, simply to keep going. Basal metabolism is the energy expenditure of our basic bodily functions - from pumping materials between cells to maintaining our circulation and vital organs as well as keeping us at just the right temperature. Our brain 🧠 and liver alone account for half of our energy use at rest.

There is an urban myth 🧐that we may not have a healthy body composition because we have a slow metabolism though unless we have an underactive thyroid, generally that's not the case. Actually, the heavier we are, the greater our resting metabolic rate is compared with that of a leaner individual - our body demands more calories just to keep going.

Via Bioelectrical Impedance Analysis (BIA) and some simple body measurements it's possible to calculate our personal BMR or resting calorie requirements. I find at Bridgford & Bingham Nutrition for most of us it's between 1,000 and 2,200 calories a day. It's also worth noting that our metabolic rate will decline as we lose weight – we simply have less body to run and maintain.

While our BMR provides valuable insight, it's important to realise that it's just one piece of the puzzle.

Simply our metabolism is composed of three key elements. Firstly, we have this resting or basal metabolic rate. Secondly there's the thermic effect of food - the energy required to digest and metabolise what we eat, typically about 10% of our overall energy expenditure. Finally, we have physical activity. This is the component that we can manipulate significantly, by changing how much we move.

In other words, our metabolic health doesn't have to be a battle on one front. Instead, there are several simple, science-backed lines of attack to increase our calorie expenditure.

So how we can maximise the elements to adjust our metabolic rate? There are some factors that affect metabolism that we can’t change, such as gender, though we can maximize other elements associated with our metabolic rate and look to achieve our ultimate body composition.

1️⃣ Basal Metabolic Rate:
Our basal metabolic rate (BMR) or the amount of energy we need to carry out basic bodily functions - from pumping materials between cells to maintaining our circulation and vital organs as well as keeping us at just the right temperature. Our brain and liver alone account for half of our energy use at rest. It can be affected by amongst other things:-

Body size – the heavier we are the more energy we need to function – there is simply more body to look after!
Muscle Mass – muscle requires more energy to function so the more muscle we have the greater our BMR is.

Gender – generally men burn more energy just because they tend to have a greater body size to look after and may have a greater muscle mass.

Age – as we age we may see a decline in muscle mass in which case the amount of energy required to maintain this reduced amount also reduces.

Environmental temperature – if temperature is very low or very high, our body has to work harder to maintain its normal body temperature 🌡️, which increases the BMR
Infection or illness – BMR increases because our body has to work harder to build new tissues and to create an immune response

2️⃣ Thermic Effect of Food (TEF):
Our metabolic rate rises after a meal as we require energy to chew, digest and metabolise the food we have eaten. Contributing about 10% of our energy expenditure the rise occurs soon after we start eating, and peaks 2 to 3 hours later. Different macronutrients have different thermic effects. It’s no surprise that protein has the highest thermic effect, followed by carbohydrates and then fats. We only have to compare how long it takes to chew and eat a piece of steak compared to some butter to begin to understand how much more energy the body will use to then breakdown the steak and process the protein into amino acids for our body to put to use. As well as protein-rich foods we will also use more energy chewing and digesting sources of fibre and wholefoods.

Therefore, a diet rich in protein, fibre and wholefoods can increase our metabolic rate as well as other improved health outcomes.

3️⃣ Physical Activity:
It’s certainly not new news to find that activity uses energy and therefore increases our metabolic rate. Something to bear in mind though is the long-term effects activity may have on our BMR. The more muscle we have the more energy it takes to maintain this muscle which therefore increases our BMR.

So, to conclude we can now understand the urban myth that we may not have a healthy body composition because we have a slow metabolism. Unless we have an underactive thyroid, generally that's not the case. There are though elements of our diet and lifestyle that we can adapt to increase our metabolism such as being more active, increasing our muscle mass and having a diet rich in protein, fibre and wholefoods.

If you would like to know if your thyroid and its hormones are in tip-top condition, wish to find out your personal BMR or are looking to change your Body Composition please come and see me at Bridgford & Bingham Nutrition.

Happy eating,

Nina Thomas
Registered Nutritionist & Food Scientist
bridgfordbinghamnutrition@outlook.com
07958 765337

14/09/2025

🧐Why Our Ancestors Knew Best : The Evolution of Our Optimum Nutrition🧐

Long before the rise of supermarkets and food pyramids, early humans were guided by instinct, environment, and necessity when it came to eating. Surprisingly, those primal choices—formed over hundreds of thousands of years—still shape what we need to thrive on today. Evolution didn’t just mould our brains and bodies; it fine-tuned our optimum nutrition. And the closer we look at how early man ate, the more we understand why certain foods remain powerhouses of nutrition for us even now and why eating them may give us the best health outcomes.

Being a daily requirement early man would have always settled by a source of fresh water 💦 with early humans living on the edge of rivers, lakes, estuaries and coastlines. Though water meant life - as well as fresh drinking water, it also provided mobility 🛶, and, crucially, food. Fish 🐟and seafood 🦀were plentiful, easy to catch with primitive tools, and packed with protein and omega-3 fatty acids. These essential fats not only supported brain 🧠 development, maybe giving our ancestors a critical evolutionary edge, but continue to protect our hearts and minds today. It’s no wonder modern nutritional science praises oily fish like salmon, trout and mackerel.

Along those same fertile shorelines and river banks, our ancestors gathered nuts, fruits, berries, and eggs. These weren’t indulgences—they were survival staples. Nuts 🥜, for example, are energy-dense and rich in healthy fats, minerals, and protein. Today, they’re still revered in nutritional science for supporting everything from heart health, immunity and cognitive function.

Fruits 🍊and wild berries 🍓provided natural sugars—quick energy in a world that required constant movement—and came with a bonus: fibre, vitamins, and powerful antioxidants.

It's not all for Pooh Bear's enjoyment either - if our ancestors wanted an extra glucose boost, then what would have been better than finding a natural hive of honey 🍯 ?

Eggs 🪺, foraged from nests, were likely to be another miracle food. Portable, versatile, and full of high-quality protein and essential nutrients like iodine, iron and selenium they were a perfect evolutionary fit. Despite modern myths around cholesterol, eggs remain a near-perfect food from a nutritional standpoint.

But our ancestors weren’t just gatherers and fishers—they were hunters, too. Large game like deer 🦌, wild boar 🐗, and bison 🦬 provided dense sources of protein and fat, which were vital in times when plant foods were scarce. These animals also offered essential nutrients like iron, zinc, and vitamin B12, all of which helped fuel the growth of our larger brains and more active bodies. We would presume that nothing went to waste: organs, bone marrow, and fat were prized, nutrient-rich parts of the animal that modern diets often overlook. Hunting was dangerous and energy-intensive, but the nutritional payoff was enormous—and our physiology still reflects that.

What’s notably missing from this prehistoric pantry? Grains 🌾and dairy 🥛. These foods are relative newcomers on the human nutrition timeline, only appearing around 10,000 years ago with the advent of agriculture and animal domestication. That may sound like a long time, but in evolutionary terms, it’s the blink of an eye. Maybe as our digestive systems had already been shaped over millions of years without them, some of us still struggle to tolerate wheat (specifically gluten) and dairy (especially lactose). Food intolerances and allergies to gluten (wheat, barley and rye protein), lactose (milk sugar) and casein (milk protein) are relative common and this may be why: our bodies simply haven’t had enough time to fully adapt.

It’s not about glorifying the “caveman diet” or rejecting modern cuisine. Rather, it serves as a reminder that the foods we consumed during our evolution—whole, nutrient-rich, and unprocessed—might still be most beneficial for us today, just as the nutrients they provided drove their survival many years ago. Via 'survival of the fittest,' those that had a plentiful supply of water, fish, meat🍖 , eggs 🥚, and berries 🫐, constantly adapting to their natural environment, went on to have the next generation and so on. Our ancestors didn’t count calories or follow diet trends. They listened to their environment and their bodies. And in doing so, they developed a diet that is not only great for the ideal body composition but also delivers the best health and well-being outcomes ❤️‍🩹.

So the next time we reach for a handful of berries 🍓or crack an egg 🍳 for breakfast, let's take a moment to appreciate that we’re fuelling our body in a way that’s been millions of years in the making.

If you would like help achieving your optimum nutrition, please come and see me at Bridgford & Bingham Nutrition.

Happy eating,

Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist

Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ

☎️07958 765337
📧www.bridgfordbinghamnutrition.co.uk
🌍 https://www.bridgfordbinghamnutrition.co.uk/

31/08/2025

🦸‍♀️How to Unleash Our Foodie Superheroes Every Day🦸‍♂️

Last time we explored why eating our 5 or more portions of fruit and veggies a day can significantly help to reduce the risk of cardiovascular disease and some cancers.

This is a crucial aspect of maintaining overall health, as numerous studies have shown that a diet rich in fruits and vegetables is associated with a lower incidence of heart-related ailments, diabetes and some cancers.

The antioxidants, vitamins, and minerals found in these foods play a vital role in protecting our cells from damage caused by free radicals, which are unstable molecules that can lead to chronic diseases. In addition, these dietary superheroes 🦸🏻 can also help us to maintain a healthy, comfortable gut. The fibre content in fruits 🍇 and vegetables 🌽 is particularly beneficial for digestive health, as it promotes regular bowel movements, helps to prevent constipation, and supports the growth of beneficial gut bacteria. These factors contribute to a balanced gut microbiome, which is increasingly recognised as important for overall health ❤️‍🩹and well-being ✨.

Moreover, the added bonus of being naturally low in calories means that incorporating these colourful 🎨foods into our daily meals can also help out in maintaining a healthy weight. By filling our plates with these nutrient-dense options, we can not only satisfy our hunger but also ensure that we are providing our bodies with essential nutrients that support our immune system, energy levels, and overall vitality. Therefore, making a conscious effort to consume at least five servings of fruits 🍉 and vegetables 🥬each day is not just a recommendation; it is a powerful strategy for enhancing our health and longevity.

Almost all fruits, vegetables, and an amount of beans and pulses count towards your 5-A-Day (400g) but how do we make sure we are getting our fair share of these nutrient rich foods.

Firstly, it’s beneficial to understand how much constitutes a portion of fruits and vegetables:-

🍋A handful (80g) of fruit or vegetables. This is a practical measurement that can help to gauge our intake. For example, an average apple or a small orange typically weighs about 80g. Other fruits such as a medium-sized pear or a small banana also fit within this category, providing essential vitamins and minerals.

🍋Fresh, canned, or frozen all count. It’s good to note that regardless of how they are preserved, fruits and vegetables retain their nutritional value to varying degrees. Canned fruits should ideally be in their own juice or water rather than syrup to avoid added sugars, while frozen options can be just as nutritious as fresh, especially when they are frozen shortly after harvesting.

🍋A heaped tablespoon (30g) of dried fruit such as raisins, dates, banana chips, and figs. Though nutritious, dried fruits are a concentrated source of energy and therefore, moderation is key when incorporating them into our diet. These can be a great addition to cereals, salads, or as a quick snack, providing a burst of flavour and essential nutrients.

🍋A small glass of fruit juice, vegetable juice, or smoothie (150ml). While they can be refreshing and nutritious, they can only contribute 1 portion to our daily intake. This limitation exists because they lack the beneficial fibre that is typically found in whole fruits and vegetables, particularly in the skin. It’s advisable to consume whole fruits and vegetables whenever possible for maximum health benefits.

🍋A handful (80g) of beans and pulses. Although they are rich in fibre and can help maintain digestive health, they can only count as 1 of your 5-A-Day. This is due to the fact that, despite their fibre content, beans and pulses generally provide fewer vitamins and minerals compared to fruit, salad and vegetables.

In the UK potatoes 🥔, cassava and yams 🍠 don’t count towards our 5-A-Day. This is because we consume them as a starchy carbohydrate traditionally eaten as a source of energy. Sweet potatoes, swedes, parsnips and turnips do count though, as they are traditionally eaten alongside the carbohydrate part of the meal.

There are numerous creative and delicious ways to incorporate a variety of fruits and vegetables into your daily diet, ensuring we receive a wide range of essential nutrients and health benefits. Some top tips:

🍑Include some colourful fruit and veggies in every meal and every snack.

🍑At breakfast add fruit to our cereal, porridge or yoghurt or add tomatoes, avo or mushrooms to a hot breakfast.

🍑Try something different for breakfast or brunch such as 'grilled peaches, prosciutto & soft cheese on toasted sourdough' or 'courgette & crispy bacon muffins'.

🍑Include a small glass of juice.
For lunch add salad to a wrap or sandwich; veggies to an omelette; have our jacket potato with baked beans and salad on the side.

🍑When serving dinner aim for half your plate to be veggies or salad.

🍑Add pineapple, sweetcorn or peppers to your pizza.

🍑Choose tomato-based sauces for your pasta dishes instead of cream-based ones.

🍑Add a handful of beans, peas, spinach or sweetcorn to your soups and sauces.

🍑Keep a good selection of frozen and canned veggies and fruit to quickly add into dishes such as frozen chopped spinach and tinned cherry tomatoes into a Bolognese sauce.

🍑Swap some of our sugary snacks such as replacing a biscuit with a refreshing slice of watermelon, bowl of summer ripe strawberries, autumnal berries or houmous and crudités.

🍑Finally remember that adding these superheroes to our diet does not need to be costly – less expensive carrots, cabbage, swede, turnip, apples and bananas have as many superpowers as exotic fruits.

Being so vital to our personal nutrition and wellbeing we now know why fruit and veggies, making our 5-A-Day, may have their own comic book or action movie and how we may pack more of these colourful, delicious fruit and veggie superheroes 🦸🏻 into our diet everyday.

If you would like a deeper dive into your personal levels of anti-oxidants through food diary analysis or biomarker blood tests then please reach out to me at Bridgford & Bingham Nutrition.

Happy eating,

Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist
Bridgford & Bingham Nutrition

☎️07958 765337
📧bridgfordbinghamnutrition@outlook.com
🌎https://www.bridgfordbinghamnutrition.co.uk/

Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ

10/08/2025

🔋💡🔋The Power of Iron: Our Daily Essential Nutrient 🔋💡🔋

Iron is a mineral we're all familiar with, and we know it's crucial for our daily health. From transporting oxygen in our blood to keeping our brains sharp, iron is absolutely essential for maintaining our health and energy levels. Yet, despite its importance, a lack of dietary iron remains one of the most common nutritional issues I encounter when analysing individuals' food diaries 📔or reviewing biomarker blood test results 🏥

To understand just how important iron is, let’s take a quick look at what it actually does. Iron plays a central role in the production of haemoglobin, a protein found in red blood cells that transports oxygen from our lungs to every part of our body. Without enough haemoglobin, our cells can't get the oxygen they need to function — which is why an iron deficiency could leave us feeling tired, weak, and short of breath.

Iron is also a key player in the creation of myoglobin, a protein that supplies oxygen to our muscles 💪, particularly during exercise. It’s vital for healthy skin, hair, and nails 💅🏻 , and it supports our immune system by helping our white blood cells fight off infections 🦠.

Additionally, iron helps maintain normal cognitive function — which means it plays a role in memory, concentration, and mood 🧠. Our body carefully regulates iron levels because both too little and too much can be harmful. Unlike some nutrients, iron isn't easily excreted, so balance is key.

Iron deficiency, especially iron-deficiency anaemia, is surprisingly common. In the UK, it's most frequently seen in women of childbearing age (due to menstrual blood loss), teenagers, pregnant women, and people following vegan diets. According to the British Nutrition Foundation, around 27% of girls aged 11 to 18 have iron intakes that are too low.

Common symptoms of iron deficiency, according to the NHS, include fatigue and weakness, pale skin, dizziness or light-headedness, cold hands and feet, shortness of breath, headaches, poor concentration or "brain fog," and cravings for non-food items, known as pica.

In the UK the following daily iron intakes are recommended:-

Adolescent males (11-18 years) - 11.3mg
Adult males (19+ years) - 8.7mg
Females (11-50 years and pre-menopause) - 14.8mg
Adult females (post-menopause) - 8.7mg

Women need more iron during their reproductive years due to blood loss during menstruation. Pregnant women 🤰often need even more, and supplements are sometimes prescribed under medical supervision.

When it comes to consuming iron there are two types of iron found in food: haem iron, found in animal products, and non-haem iron, found in plant-based foods. Haem iron is more readily absorbed by the body — around 15-35% is absorbed, compared to 2-20% for non-haem iron.

If we want to ensure a little more of this essential micronutrient in our diet, it's crucial to incorporate a variety of food sources that are rich in this vital mineral such as:

🔋Red meat like beef, lamb, pork, and yes kangaroo! These meats are packed with haem iron, which is more readily absorbed by the body compared to non-haem iron found in plant sources. Including a serving of red meat in our diet a few times a week can significantly boost our iron levels.

🔋Chicken and turkey are also excellent sources of heme iron. Opting for darker cuts, such as thighs and drumsticks, can provide even higher iron content.

🔋Eggs are another fantastic source of iron, particularly the yolk. Being so versatile, eggs can be weaved into breakfast, lunch, or dinner.

🔋Oily fish like sardines, mackerel, and salmon are not only rich in omega-3 fatty acids but also provide a healthy dose of iron. Incorporating these fish into our diet a couple of times a week can enhance our iron intake while also benefiting our cardiovascular health.

🔋Lentils, chickpeas, and beans are excellent plant-based sources of non-haem iron. These legumes are not only a source of iron but also packed with protein and fibre.

🔋Soya is a good source of iron for those following a plant-based diet. Edamame beans and tofu can be used in stir-fries, sushi, dips, and salads, providing a substantial amount of iron along with a full set of the essential amino acids.

🔋Dark leafy greens like spinach, kale, and broccoli are not only a good source of iron but also packed with a powerhouse of other minerals and vitamins. While the iron in these greens is non-haem and not as easily absorbed, pairing our greens with a small glass of orange juice can enhance absorption significantly.

🔋Fortified cereals, breads, and plant milks can be a convenient way to increase our iron intake. Many breakfast cereals are fortified with iron, providing a simple way to start our day with a nutritious boost. These fortified cereals can be particularly helpful for teenagers as breakfast is more likely to be a meal they have a home, if they are not running late for the bus that is!

🔋Nuts and seeds, especially pumpkin, sesame, and h**p seeds, are not only great sources of iron but also provide healthy fats and protein. Snacking on these or a nut butter on toasted sourdough bread can help us to meet our iron needs throughout the day.

🔋Dried fruits like apricots, prunes, and raisins are not only delicious but also a concentrated source of iron. They can be enjoyed as a snack, added to porridge, or included in baked goods for a sweet treat.

To boost absorption, we can eat iron-rich foods with sources of vitamin C, such as oranges 🍊, strawberries 🍓, 🍅, or peppers 🫑. We shouldn’t drink red wine 🍷, tea 🫖 or coffee ☕️ with iron-rich meals, as the tannins they contain can hinder iron absorption. So much for the tradition of pairing steak with a glass of Malbec!

In short, iron is an essential micronutrient— it’s a vital for energy, strength, brainpower, and immunity. Whether we are a meat-eater, vegetarian, or vegan, getting enough iron is entirely possible with a varied and considered diet.

If you would like a deeper dive into your personal levels of dietary iron through food diary analysis or biomarker blood tests then please reach out to me at Bridgford & Bingham Nutrition.

Happy eating,

Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist
Bridgford & Bingham Nutrition

☎️07958 765337
📧bridgfordbinghamnutrition@outlook.com
🌎https://www.bridgfordbinghamnutrition.co.uk/

Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ

03/08/2025

💝Decoding Our Cholesterol Profile Results 💝- We all have cholesterol, a natural waxy, fat-like substance found in every cell of our body. It’s a type of lipid (fat), and although it often gets bad press, cholesterol is essential to life and has several vital roles in our body.

Cholesterol is a key component of cell membranes, helping maintain their structure, permeability, and fluidity. Without it, our cells wouldn’t function properly. Also, cholesterol is used to make essential micronutrients such as vitamin D. It produces several essential hormones, including s*x hormones like oestrogen, testosterone, and progesterone, and the stress hormone, cortisol. Finally, cholesterol is used by the liver to make bile acids, which help digest fats in the small intestine. Without cholesterol, we wouldn’t absorb important fat-soluble vitamins like A, D, E, and K.

Our bodies actually make most of the cholesterol we need — in fact, the liver produces around 75% of it — and the rest comes from certain foods.

Importantly, cholesterol, being a lipid, repels liquids so does not dissolve in our blood, so it needs help to travel around the body. That help comes in the form of proteins in the bloodstream — these combinations of fat and protein that transport cholesterol are referred to as lipoproteins. There are two main types of lipoproteins which are often referred to as High-Density Lipoprotein (HDL) Cholesterol and Low-Density Lipoprotein (LDL) Cholesterol.

So if cholesterol is so vital for us why is high cholesterol a problem? The issue isn’t cholesterol itself — it’s when we have too much of the wrong kind, especially LDL cholesterol. Excess can accumulate in artery walls, forming plaques that narrow or block blood flow. This can lead to heart attacks, strokes, or peripheral artery disease.

Raised cholesterol is often silent — it has no symptoms — which is why regular testing is so important, especially if we have risk factors like high blood pressure, smoking, diabetes, or a family history of cardiovascular disease (CVD).

As more of us take steps to monitor our health, cholesterol testing has become a routine — and essential — part of understanding our risk of heart disease and strokes. Whether we’ve had our results through the NHS or privately, it’s common to be left wondering what all the numbers actually mean, and what we should do with them.

Let’s demystify our cholesterol profile, looking at what the healthy targets are in the UK. When we receive our cholesterol results, according to the British Heart Foundation we typically see the following markers:

❤️‍🩹Total Cholesterol (TC)

This is the overall amount of cholesterol in the blood. This shows the total amount of cholesterol in our blood. This is our good cholesterol and bad cholesterol together. It’s sometimes called serum cholesterol or TC. As this figure is influenced by both HDL 'good' and LDL 'bad' cholesterol it is only of use when viewed as part of the cholesterol profile.

Healthy range: Below 5.0 mmol/L

❤️‍🩹LDL Cholesterol (Low-Density Lipoprotein)

This is the 'bad' cholesterol and carries cholesterol from the liver to the cells. If too much LDL cholesterol is delivered or not used properly, it can build up in the walls of our arteries. Over time, this leads to atherosclerosis — narrowing and hardening of the arteries, which increases the risk of heart disease and stroke.

Target: Below 3.0 mmol/L

❤️‍🩹Non-LDL Cholesterol (Low-Density Lipoprotein)

Captures all the harmful types of cholesterol, including LDL, that can build up on artery walls, narrowing them over time therefore increasing the risk of CVD.

Target: Below 4.0 mmol/L

❤️‍🩹HDL Cholesterol (High-Density Lipoprotein)

This is the “good” cholesterol that helps carry cholesterol away from the cells and back to the liver, where it’s either reused or removed from the body. Higher levels of HDL are associated with lower cardiovascular risk, as it helps clear excess cholesterol from the bloodstream.

Ideal level: Above 1.0 mmol/L (men) or 1.2 mmol/L (women)

❤️‍🩹Non-fasting Triglycerides

Triglycerides are essential for providing energy to the body and storing excess calories, but high levels can increase the risk of heart disease. Non-fasting triglycerides show the amount of fat in our blood when eating or drinking normally. Results can vary depending on what we ate and drank before the test. High levels can contribute to the hardening of arteries.

Healthy range: Below 2.3 mmol/L

❤️‍🩹Fasting Triglycerides

Triglycerides are a type of fat (or lipid) that is the main form of fat found in the blood and is also the main component of body fat. Fasting triglycerides show the amount of fat in our blood after not eating for 10-14 hours. It’s more accurate than the non-fasting test and is only carried out if our non-fasting triglycerides result is high. High levels can contribute to the hardening of arteries.

Healthy range: Below 1.7 mmol/L

If we have already had a heart attack or a stroke our recommended levels may be lower.

If we find that our cholesterol profile is not ideal we can take advice from our GP or health care professional. They may very well use the QRISK3 tool, which looks at factors like age, s*x, ethnicity, weight, blood pressure, and medical history to calculate our overall risk of developing cardiovascular disease in the next 10 years. A slightly raised cholesterol level may not result in medication recommendations. Instead, they may suggest adjustments to our diet and lifestyle.

Can the types of food we eat contribute to these results? So, when understanding the role of dietary cholesterol – it's easy to get confused! Understandably, many of us associate dietary cholesterol with high blood cholesterol. Eggs 🍳 in particular, have been the subject of concern for decades. Although some foods contain cholesterol – such as shellfish 🦐, eggs 🍳, and offal 🥩– this has much less effect on our blood cholesterol than the cholesterol we make in our body ourselves in response to a high saturated fat diet. While it’s true that eggs contain cholesterol, current evidence shows that for most people, dietary cholesterol does not significantly raise blood cholesterol or increase the risk of cardiovascular disease (CVD).

What matters more is saturated fat in the diet — found in butter 🧈, fatty cuts of meat 🥩, full-fat dairy🧀, pastries 🥐 and pies 🥧 . Scientific evidence shows that reducing these may have a more direct impact on lowering LDL cholesterol and therefore reducing the risk of CVD. For this reason, the Scientific Advisory Committee on Nutrition (SACN) recommends the maximum amount for saturated fat intake is no more than 20g per day for women and no more than 30g per day for men.

Other fats, the polyunsaturates, are thought to actively promote the 'good' HDL cholesterol thereby mopping up the 'bad' LDL cholesterol. Oily fish 🍣 are a great source of polyunsaturated fats as are vegetable oils, nuts, and seeds. Replacing saturated fats with polyunsaturated fats is a key dietary strategy for managing our cholesterol levels.

Some foods can actively lower our blood cholesterol: Soluble fibre is a type of dietary fibre which dissolves in water in the gut to form a gel. This in turn soaks up cholesterol like a sponge 🧽 and carries it out of our body where it cannot do any damage.

In short, cholesterol is absolutely essential. But like many things in health, balance is everything. We need enough cholesterol to function properly, but not so much that it causes long-term damage to our arteries and heart.

Cholesterol isn’t something we need to fear — it’s something we can manage. Understanding our results empowers us to make informed choices, whether that means adjusting our diet, moving more, losing weight, reducing alcohol, or having a conversation with our doctor about medication.

So, if we’ve just received our numbers, let’s not ignore them. Let’s use them. They’re a window into our heart and artery health — and an opportunity to invest in our future wellbeing.

If you would like help with your cholesterol profile, diet and lifestyle please come and see me at Bridgford & Bingham Nutrition.

Happy eating,

Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist

Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ

☎️07958 765337
📧www.bridgfordbinghamnutrition.co.uk
🌍 https://www.bridgfordbinghamnutrition.co.uk/

Bridgford & Bingham Nutrition

02/11/2025

14/09/2025

31/08/2025

10/08/2025

03/08/2025

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