Cholesterol is a type of fat produced in the liver which is necessary for a variety of bodily functions, such as making bile to help with digestion as well as making hormones.

However, it has become apparent that if blood cholesterol levels become too high by consuming either large quantities of saturated fat and/or by having a genetic predisposition, then the build up of fatty deposits on the blood vessel walls can lead to heart attacks or strokes.

Cholesterol Levels

Doctors should always be consulted when wishing to find out what your cholesterol level is. It is considered that levels over 5.5 millimoles per litre are high. Should you have other factors such as high blood pressure, a family history of heart diseases or diabetes, it is recommended that your cholesterol level be less than 4 millimoles per litre.

Cholesterol Types

Low density lipoprotein (LDL) and high density lipoprotein (HDL) are the two types of Cholesterol. LDL is the bad cholesterol which causes the build up of the fatty deposits on the blood vessel walls. In view of this, it is the aim to ensure that this level is kept low. In contrast, HDL is the good cholesterol and better for you as it helps carry cholesterol away from the blood vessel walls to the liver, where the body disposes of it by transforming it into bile.

Cholesterol lowering diets

Vegetables - eating at least five serves a day is considered good for lowing your cholesterol. By using a small quantity of healthy oil as well, it is believed to help absorb the antioxidants which the vegetables may contain.

Fruit - eating at least two serves a day is considered good for lowering your cholesterol. Fruit also provides extra benefits such as fibre, antioxidants and folate.

Wholegrains - eating at least two serves a day is considered good for lowering your cholesterol. They are also linked to lowering the risk of heart disease.

Low GI Foods - eating these foods in most meals is considered good for lowering cholesterol and help reduce the high blood glucose levels which are a risk to the heart. Foods such as multigrain bread, pasta, barley, sweetcorn, high fibre breakfast cereals, muesli, porridge, most fruits, legumes, low fat milk and yoghurt are recommended.

Herbs and Spices - by using these instead of salt you are reducing the amount of sodium in the body which assists with controlling blood pressure. You are also improving the natural flavour of the food.

Nuts - eating at least 30g (1 small handful) most days is considered good for lowering cholesterol. Nuts are nutritious and contain unsaturated fats, plant protein, minerals, fibre and antioxidants, which are good for you.

Legumes -eating at least two meals per week, which contain legumes such as chick peas or lentils is considered good for lowering cholesterol. It is suggested that if you can increase this quantity to more per week than it is better for you.

Fish - eating preferably oily fish at least twice a week is considered good for lowering cholesterol as it contains omega-3 polyunsaturated fats.

Good Oils - by using at least one and a half tablespoons a day of healthy oils or spreads is considered good for lowering cholesterol. Oils such as canola, olive, peanut, rice bran, safflower, sesame, sunflower, soybean and walnut are recommended as well as margarine spreads made from the above.

Alcohol - it is suggested that alcohol in moderation, one or two standard drinks daily, appears to raise good HDL cholesterol levels and therefore is good for the heart by thinning the blood to prevent clotting.

Plant Sterols - by including 25g of a plant sterol enriched spread (1 rounded teaspoon) on a daily basis has been found to lower blood cholesterol levels. Some milk and yoghurts are now available with added plant sterols.

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