If you are like most people in the industrialized nations the chances are pretty strong that you will be at risk from high cholesterol. Our hectic lifestyles and shortage of time has driven us to the fast food lane and this is where we are at the highest risk. Processed foods and quick fix up meals are another less obvious source of risk. Our sedentary lifestyle and dependence on high calorie, saturated fat snacks are also producing higher risks of cholesterol than ever before.

As if these factors were not enough many are at risk for high cholesterol just because it is in their genes. If you have a family history of high cholesterol it is very likely that you can also develop this problem.

So how can you lower your risk of cholesterol? Here are a few simple ways:

Fast foods: They are a part of our lives but you do not have to eat high cholesterol foods such as hamburger and fries. You can eat fast foods like Subway sandwiches, which do not take that much longer to pick up, and are much lower in cholesterol. There is no real alternative to Pizza, which is also extremely high in cholesterol but just limit the amount of times you eat it, maybe once a month instead of once a week.

The controversial egg: These are high in cholesterol but now there are alternatives. One is eating Omega 3 eggs. These can generally be found in most grocery stores near the organic food section. Although these eggs still have a certain amount of cholesterol they also contain Omega 3, which helps your body disperse cholesterol. These eggs are often from vegetarian fed free-range chickens, which have less of the bad trans fats. There are also eggbeaters, which have had the yolk taken out of them and contain no cholesterol.

A small amount of exercise daily or at least 3 times a week can help you burn unwanted fats and cholesterol. Soybean products added to your diet can help with cholesterol problems. Take some alternatives to junk food, like fruits and vegetable snacks. Try to eat more natural foods and less refined processed foods. All of these will reduce your risk of high cholesterol and let you lead a healthier life.

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Even if you have high cholesterol levels you will generally continue to feel quite well. You may be quite unaware that you are at risk from heart disease as generally there are no warning signs of the lurking dangers.

Cholesterol is a fatty substance in your blood produced naturally by your body and is essential to the adequate functioning of all the cells in your body. While most of the cholesterol in your blood is produced by your liver, additional cholesterol also comes from some foods you eat, particularly those with high levels of saturated fats. The fats produced by your liver travel through your blood as particles. These particles are known as low-density lipoprotein [LDL] and high-density lipoprotein [HDL.

Of these two types of blood-borne particles, LDL is regarded as the bad cholesterol because it is likely to clog your blood vessels. HDL on the other hand, can help unclog arteries, minimizing your chances of heart disease, and hence is regarded a good cholesterol.

What does a high cholesterol level do?

The major cause of heart disease is a build up of fatty substances in the inner linings of the main arteries of your heart as a result of high levels of LDL cholesterol. This build up causes clogging of the arteries, preventing an adequate blood supply to carry oxygen to organs and tissues throughout your body.

What can I do about my cholesterol levels?

It is important to seek medical advice in order to have your LDL and HDL levels accurately assessed. Then, depending on what other risk factors you may have, you can make appropriate lifestyle changes to lower your cholesterol level.

The major factors in the development of high cholesterol levels are:

• genetic factors you may have inherited;

• a diet rich in saturated fats;

• not getting enough daily exercise.

You can do little about the first of these yourself – you cannot change this! You can however, make significant changes in your lifestyle with beneficial effects on the other two of these major factors.

Reducing the amount of saturated fat in your diet will not only bring about lowering of your LDL levels but also help you maintain a healthy weight level appropriate for your body type and your age.

Ensuring you have an adequate level of daily physical activity will have a beneficial effect not only on your cholesterol level by helping you maintain your healthy weight but will also assist you to keep your blood pressure at a normal level.

If your doctor believes that, despite your lifestyle changes, you have some adverse genetic factors, he can prescribe medication which, together with suitable diet and adequate exercise, can make significant changes to your cholesterol levels.

Summary: keeping your cholesterol in control:

• eat a healthy diet;

• try to keep your weight at an appropriate level;

• take part in some physical activity most days;

• keep your blood pressure at a normal level:

• take medication if prescribed by your doctor;

• in addition, if you are a smoker – STOP.

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