Iron, Calcium, and Cholesterol

[NonnyMouse]

Hi Tania,

I'd like to know if you have any nutritional recommendations for increasing iron and calcium enough while still avoiding foods that will affect cholesterol. After increasing my iron in the form of red meat to combat anaemia, and swapping soy for dairy to give baby enough calcium, I have ended up sending my cholesterol sky high. I'm also aware that iron and calcium can't be taken close to each other, and I'd like a way to get these naturally without having to resort to supplements day and night.

Any input you have would be appreciated.

Cheers,
Nonny

[naturopathonline]

Hi Nonny,

Sorry to hear about your cholesterol problems – sounds like you had really made some changes in your diet to provide you and your baby with good nutrition. There are simple ways to get Iron and Calcium in your diet without raising your cholesterol.

There are many sources of Calcium, other then dairy, these include: sardines with bones, almonds, Brazil nuts, broccoli, cauliflower, green leafy vegetables, peas, beans, soy beans, tofu, dried figs, dried apricots, sunflower and sesame seeds.

Sunlight and vitamin D help to increase Calcium absorption, while excess salt and sugar, soft drinks, chocolate, tea, coffee, spinach and rhubarb decrease absorption.

There are also many foods rich in iron that will not increase your cholesterol, these include: kelp, pumpkin seeds, sesame seeds, salmon, oysters, clams, oats, wheat, millet, brown rice, kidney beans soy beans, green peas. Regular intake of eggs and chicken in the diet won’t have a big impact on cholesterol.

Always have vitamin C rich foods with each meal as this will increase absorption as will cooking your food in iron pots or skillets. Avoid soft drinks, coffee and tea which decreases absorption as does the oxylates in spinach.

Calcium and iron compete for exhaustion so try to eat calcium and iron foods separately. Exercise has been shown to increase absorption and reduce cholesterol. You may want to consider having a little apple cider vinegar and warm water before eating as this will help to increase stomach acid in improve absorption.

If all else fails see you local Naturopath or Nutritionist for a personalized eating plan.

I wish you and your baby the best in health.

Tania

[NonnyMouse]

Thanks Tania (and NCB) for the responses.

I can confirm I eat a LOT of fresh raw fruits and raw veg in my diet, plenty of leafy greens, salmon and sardines, raw almonds, and oats etc. This was how I dropped my chol last time.

I also have only one small cup of coffee each day, roughly 2L of water, no soft drinks, hardly any choc (although I have a sweet tooth for jellybeans right now), and when I drink tea, it's black, unsugared, and so weak as to barely flavour the water.

I will definitely take on board those other suggestions, particularly with regard to some of the legumes, as well eggs as a source of protein, as I had been avoiding eggs thinking they weren't good for my cholesterol.

Many thanks for the suggestions!

Cheers,
Nonny

[naturopathonline]

Hi Nonny,

It seems you have really been putting alot of effort into your diet, congratulations on all the healthy choices you have been making!

I would reccomend that you cut out your coffee if you can, or at least make sure you don't have it near meal times. You could also try dried apricots, figs and almonds as an alternative to jelly beans - not as much fun I know, but simple sugar really do play a role in cholesterol problems.

If you continue to have problems with your cholesterol it really would be worth consulting a local naturopath or nutritionist for some help, especially if you have a family history of high cholesterol.

Wishing you all the best!

Tania