Cholesterol is an essential part of the structural membranes of cells and is a major component of brain and nerve cells.  It is an important component in steroids, bile acids, adrenocortical hormones, estrogens, androgens and progesterone.  Cholesterol is also a precursor of vitamin D.  Our body therefore needs a certain amount of cholesterol to stay healthy.

Because cholesterol is a fatty substance and blood is mainly water, it has to latch on to molecules called lipoproteins to be transported.  Low-density lipoproteins (LDL) are the primary transport vehicle for lipids.  LDL is involved in the transport of cholesterol into the arterial wall and has been implicated in the etiology of atherosclerosis (narrowing of arteries).  LDL is known as the “bad” cholesterol. High-density lipoprotein (HDL) removes cholesterol from the arterial wall and carries it away to the liver before it can be deposited as plaque.  For this reason it is referred to as “good” cholesterol.

Cholesterol is found only in animal products.  Foods high in cholesterol are abalone, lobster, crab, caviar, crayfish, oysters, prawns, sardines, shrimps, squid, organ meat, veal, chicken skin, duck fat, full-fat dairy products, cream butter, egg yolk and mayonnaise.

Saturated fat increases blood cholesterol to a far greater extent than the actual cholesterol content of food.  Under healthy circumstances, the liver produces just enough cholesterol for the body’s needs.  But when an excessive amount of fat is eaten, the liver will produce excess amounts of cholesterol.  Total fat intake therefore is related to atherosclerosis and also obesity.

Saturated fats occur mainly in food of animal origin such as fatty red meat, bacon, processed meat, full cream milk and yoghurt, ice-cream, cream, butter, cheese, and lard.  Saturated fats from non-animal origin include non-dairy creamers which contain the saturated vegetable fats palm kernel- and coconut oil.  Hardened or hydrogenated vegetable or marine/fish oils; found in commercial baked biscuits, cakes, tarts, pies, pastries, chocolate, coffee creamers, milk or dairy solids, ice cream, non-dairy cream substitutes and shortening, also contain high levels of saturated fats.

All food provides energy, but not all foods provide equal amounts of energy per gram.  One gram of fat provides 38 kJ, whereas 1g of carbohydrates or 1g of protein provides only 17kJ.  Fat provides double the amount of kilojoules than carbohydrates and protein and therefore should be restricted when you want to loose weight.

The only way to loose weight is to eat less and exercise more.  When the energy input is smaller than the energy output a person will loose weight.

Trying to loose weight without doing regular exercise will lead to muscle loss, since the body finds it easier to turn muscle into energy, than to burn stored body fat.  Exercise increases lean body mass, which in turn increases metabolism.  Get regular moderate exercise.  3-5 times per week for 20-50 minutes.

Other ways can we overcome obesity is to eat small regular meals, increase the intake of fibre and when eating carbohydrates, choose carbohydrates with a low GI.  Also eat at least 5 portions of fruit and vegetables per day.  Lastly drink enough water.  At least 6-8 glasses per day will help to remove waste products from the body and help to increase the metabolism.