Cholesterol is a waxy substance that is produced naturally in animal and human bodies. It is necessary for hormone, Vitamin D, and bile acid production. Our bodies make enough cholesterol to meet its needs and we get additional cholesterol from the foods we eat. Anyone can develop high blood cholesterol and because there are no warning signals, many people do not know they have it until a blood test is done. High blood cholesterol can lead to heart disease if not properly taken care of. The walls of the arteries become narrow or blocked and can slow down or restrict blood flow. This prevents a constant supply of blood to the heart muscles and weakens them.

Many factors contribute to high blood cholesterol such as:

Cholesterol is measured in two forms. Low-density lipoproteins (LDLs) or the "bad" cholesterol. This form carries most of the cholesterol in the blood and builds up in the arteries if not removed. High-density lipoproteins (HDLs) is considered the "good" cholesterol. This form carries the cholesterol back to the liver to be processed or removed from the body.

The easiest way to treat high blood cholesterol is through diet. A diet low in saturated fat and low in cholesterol is usually used. Saturated fats are primarily found in animal products. Some saturated fat is found in palm kernel oil, palm oil, and coconut oil and some are made through hydrogenated products such as margarine.

To lower blood cholesterol levels, one needs to:

l) Eat less saturated fat and substitute with unsaturated fat. Choose skinless, white meat from poultry or turkey, fish, and lean cuts of meat. Use skim milk or 1% milk instead of whole milk. Eat cheeses with less than 6 grams of fat per ounce such as low-fat cottage cheese. Use olive, canola or safflower oil in place of butter or margarine. Cut down on processed and already prepared foods made with saturated fats or oils. Bake, broil, roast, grill, or poach meats and vegetables.

2) Cut back on foods high in dietary cholesterol. Use less egg yolks, substitute egg whites for whole eggs in recipes. Limit use of organ meats.

3) Increase complex carbohydrates and fiber. Replace white breads with whole grain and multi grain breads. Use more whole grain cereals, pastas, and brown rice. For more fiber eat more dried beans, fruit and peas. Eat more vegetables and fruits.

4) Lose weight. By eating fewer saturated fats and foods high in dietary cholesterol and replacing them with a variety of complex carbohydrates, more fruits and vegetables can help to lose weight. Exercise regularly.

For more information on this diet or any diet please contact a registered dietitian or see your physician.