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HOW TO CONTROL YOUR CHOLESTEROL LEVEL
Firstly, see your doctor about having a blood cholesterol test done. If your level of cholesterol is high, your doctor may recommend a change in diet, lifestyle changes and/or medication to help you lower it. Your physician will make follow-up appointments to monitor your progress. If you are experiencing side-effects while taking the drugs, contact your doctor immediately.
Your nutrition is a key factor in lowering your level of cholesterol. However, if certain genetic factors are playing a role, diet alone may not reduce your level sufficiently. Even if your high cholesterol level is due to genetic factors, changing your diet from a high fat to a low fat content along with increased intake of fibre will be beneficial. You will feel much better physically and mentally and have increased levels of energy.
Basically, there are two types of food fats: saturated and unsaturated. These two terms refer to chemical differences between the types of fatty acids (the building blocks of fats) that fats contain. In addition, there are two sub-divisions of the unsaturated fats: monounsaturated and polyunsaturated, again referring to distinct chemical differences. Important points about the above types of fat are their sources and how the body handles them.
Saturated Fats They are obtained from animal and animal by-products, such as meats and dairy products. Tropical oils, such as palm and coconut oils, also contain them. Products containing saturated fats (eg butter, fat on meats and margarine) are solid at room temperature. These products will increase your cholesterol levels, so be sure to reduce or eliminate these types of fats from your diet!
Unsaturated Fats These fats are liquid at room temperature. They come from vegetable sources and help to reduce your levels of LDL-cholesterol (LDL-C). Some polyunsaturated fats are found in fish oils and shellfish. Monounsaturated fats are found in nuts, avocados, olive and canola oils. These types of fats have the addded benefit of helping to maintain levels of HDL-C.
Fibre Having fibre in your diet (25-30 grams per day) will also help to control your level of blood cholesterol. However, having more will certainly not harm you.
Helpful Hints To Increase Fibre In Your Meals
Enjoy high fibre breakfast cereals. When you are at the grocery store, read the labels on the containers. Most if not all companies will give the nutritional information on their particular product. Eat a variety of fruits: apples, oranges, kiwis, bananas, grapes, plums, raisins and prunes. Have fruits with your breakfast or as a snack between meals. Not taking high fat snacks, such as chips, during the day will not only help you control your level of cholesterol, but may help you lose weight.
Further tips include:
- When eating sandwiches, be sure the bread is whole grain and the filling is low in fat
- Be creative with meals: add peas, lentils, beans and barley to your soups, casseroles and
stews
- Have vegetable dips instead of cream-containing dips
- Add raisins, apricots and cranberries to your muffins and breads
Antioxidants And Free Radical Theory In Heart Disease
Free radicals: These are unstable oxygen atoms released by body cells during normal activity (metabolism). If they combine with LDL, it becomes oxidized and more able to cause damaging changes in arterial walls, such as the plaques described above. Free radicals are also believed to play a role in the generation of cancer cells by causing mutations in DNA. Vitamins E and C, certain minerals and selenium are considered to be antioxidants (ie they protect against free radicals by neutralizing their activities). These
protective compounds are found naturally in most types of foods, such as fruits, vegetables, nuts and seeds. Taking vitamin and mineral supplements is considered less effective than taking the same amounts of these compounds when present in natural foods.
Scientists believe that a variety of other compounds found in fruits and vegetables also help to enhance antioxidant activity; therefore, eating more fruits and vegetables helps your body to cope with the harmful effects of excess LDL cholesterol on atherosclerosis. 
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