FOOD HIGH IN CHOLESTEROL IS DANGEROUS FOR HEART HEALTH

People often want to know what foods are high in cholesterol, in order to modify their diet. What is interesting is that foods high in cholesterol aren't the main cause of elevated cholesterol levels - the main culprits are saturated fats.

Foods high in cholesterol, such as eggs, prawns, liver and kidneys, actually make very little difference to your overall cholesterol levels. When people have elevated cholesterol levels it is because their body is producing too much cholesterol.

In particular, they have too much "bad" cholesterol in their blood.  There are two types of cholesterol, HDL (high-density lipoprotein), and LDL (low-density lipoprotein) - of the two, HDL is beneficial to the body, and is thus also known as good cholesterol, while LDL causes problems, and is thus known as bad cholesterol. When people talk about high cholesterol levels, they are therefore usually talking about high levels of LDL.

Excessive LDL can contribute to blocked arteries, and if left untreated, will eventually lead to heart problems such as cardiovascular disease and arteriosclerosis. It is therefore important for anyone to lower their cholesterol levels - by doing so you will reduce your risk of heart disease.

There are several factors that impact how much cholesterol your body produces. First and foremost is diet. If, like most Americans, you eat a diet that contains a lot of saturated fat, then you are programming your body to make excessive amounts of cholesterol.

Diet: Foods that contain a lot of saturated fat include fast food, cookies, cakes, and pastries, fatty cuts of meat, hard cheeses and butter, and full fat milk and ice cream. Cutting down on these foods will reduce the amount of cholesterol, particularly LDL, that your body produces.

Exercise: Research has shown that regular exercise can decrease your LDL levels and increase your HDL levels, making it highly effective as a tool for managing your cholesterol levels.

Heredity: If you have a family history of heart disease (a close male relative under 55 or a female relative under 65 who has been affected by heart disease) then your chances of having high cholesterol levels are increased.

Weight: Being overweight or obese increases your body's cholesterol levels. Losing weight is therefore of importance for anyone with elevated cholesterol levels.

Age and gender: Both of these can have an effect - in general, cholesterol levels generally rise with age, while men are more likely to be affected than women.

Alcohol: Excessive consumption of alcohol is also associated with raised cholesterol levels.

While there are quite a lot of factors here, most of them are controllable. Number one is diet. In addition to cutting down on saturated fats and alcohol, there are also several foods that you can eat that will actively help to reduce your cholesterol levels.

Fruits and vegetables are the most important - there are so many reasons that you should eat a wide variety of fruit and vegetables. Firstly, fruit and vegetables are a great source of vitamins, minerals, phytochemicals, and antioxidants. All of these can work with the body to reduce levels of LDL, and thus reduce your risk of heart disease, heart attacks, and stroke.

In addition, fruit and vegetables contain lots of soluble fibers.  Soluble fibers have also been shown to reduce levels of bad cholesterol. Other sources of soluble fiber include beans, barley and oatmeal.

Eating better, losing weight, and exercising regularly will help you take control of your cholesterol levels before they can cause you health problems.