What foods should I avoid?

The more saturated fats you eat, the more VLDLs your liver makes, and these eventually become LDLs. If at the same time you do not have many HDLs, you end up with too much cholesterol in your blood. Saturated fat is found mainly in animal foods. Plant foods - fruits, vegetables, grains and nuts - contain no cholesterol.

VLDL

VLDLs are made in the liver and their job is to carry fats around the body. Once they deliver some of their fat load, they become LDLs -

LDL - the 'bad' cholesterol

- LDLs carry the remaining cholesterol around the body. LDL has been dubbed the 'bad' cholesterol, and it is important to have low levels of LDL.

HDL - the 'good' cholesterol

HDLs, on the other hand, carry cholesterol back to the liver. HDL is known as the 'good' cholesterol, and you want to have high levels of HDL in your blood.

How do I keep my 'bad' cholesterol levels low?

• Aim for a healthy body weight. The more you weigh, the more your body stores fat and cholesterol.
  
• Be active: it raises HDL levels, helps you lose weight and lowers other risk factors for Heart disease.
  
• Aim to accumulate at least 30 minutes of moderate physical activity on most days. Find an enjoyable activity you can stick to, and try to put a little more activity into each day.
  
• Change your diet. Healthy eating is essential to lower your blood cholesterol levels and improve your heart health.
  
• Cut down on saturated fat. Only 30% of your day's calories should come from fat. It is also important to know your fats and choose those that are less harmful.
  

Saturated fats should be eaten sparingly. They are found mainly in animal foods such as meat, butter, cream, cheese, dripping and lard. Two vegetable oils, coconut and palm oil, are high in saturated fat and are often used in commercially baked biscuits and cakes. Saturated fats increase LDL cholesterol.

Polyunsaturated fats should be eaten in moderation. They occur in the oils of seeds and grains, such as sunflower, safflower and corn, and in soybeans and nuts. Polyunsaturated fats decrease LDL cholesterol but may also reduce the level of HDL cholesterol at very high levels.

Omega-3 oils are a type of polyunsaturated fat found in oily fish, canola-based oils and margarine, flaxseed and walnut oils. These may help reduce blood clotting, blood pressure and blood cholesterol levels.