A PROPER DIET CAN HELP HIGH CHOLESTEROL

If you consume a diet high in cholesterol, there is reason for concern, as elevated levels of cholesterol have been conclusively linked with heart disease. Foods that are likely to contribute to a diet high in cholesterol include liver, kidneys, eggs and prawns.

However, the cholesterol you consume is of far less importance to your overall levels of cholesterol in the blood than the amount of saturated fat you eat. If your doctor has advised you to change your diet to reduce your blood cholesterol, rather than worrying about foods like liver, kidneys, eggs and prawns, you need to look at your consumption of saturated fat.

When looking at foods that contribute to a diet high in cholesterol, it is important to understand that there are two main types of fat - saturated and unsaturated - and that it is eating foods that are high in saturated fat that can raise cholesterol levels in the blood.

So how do you know which foods to avoid? There are many sources of saturated fat in the diet, and most people in the US eat too much saturated fat. Some of the main culprits include:

• Meat pies of all types
• Sausages
• Fatty cuts of meat
• Butter
• Lard
• Cream
• Hard cheeses
• Full fat milk
• Full fat yogurt
• Cakes
• Cookies
• Pastries
• Chips

Fast food (including burgers, fries, pizza, fried fish and chicken sandwiches, Mexican food, and Chinese food)

Another category to watch out for are trans fats, which can also raise cholesterol levels. Trans fats are found in foods that contain hydrogenated fats, which includes most fast food, plus shop bought, cakes, and pastries, and margarine and spreads.

However, the good news is that the other type of fat - unsaturated fat - can actually reduce cholesterol levels. So if you are able to replace foods containing saturated fats with foods that are high in unsaturated fats, you will actually reduce your blood cholesterol levels. Foods containing unsaturated fats include:

• Oily fish
• Avocados
• Nuts and seeds
• Sunflower, olive, corn, walnut and rapeseed oils and spreads
• Vegetable oils

Thus, a healthy diet should try to reduce the intake of foods containing hydrogenated or saturated fats and replace them with unsaturated fats.

One way to do that is to reduce the total amount of fat you eat. This is easy to achieve simply by changing the way you cook. Thus instead of roasting or frying meats and vegetables, try microwaving, steaming, poaching, boiling or grilling them.

Finally, it is worth looking at what other dietary changes you can make that will reduce cholesterol levels. One of the most effective is to increase the amount of fruit, vegetables and fiber you eat - eating a diet that is high in fiber has been shown to reduce blood cholesterol levels. This includes foods such as oats, beans, peas, lentils, chickpeas, and most types of fruit and vegetables.

If you reduce your consumption of saturated fats, and try to eat at least five portions of fruits and vegetables each day, you will be taking two proven and effective steps towards reducing your cholesterol levels.