Cholesterol

Cholesterol is a white crystalline like substance found in animal tissues and various foods. In the body, it is mainly found in fats, nerve tissue, blood and bile. It is also found in foods such as meat, butter and eggs. High levels of cholesterol can lead to atherosclerosis (which is the hardening of the arteries) and coronary artery disease.

As a component of the cell membranes, cholesterol is very important to the body. It is usually made in the liver in amounts that depend on consumption into the body. High levels of fats (especially saturated fats) intake also contributes to the increase in the cholesterol level. High alcohol intake can also alter the blood cholesterol content.

Cholesterol levels can be controlled and a few guidelines one can use to ensure the proper level is maintained are:

* Check your cholesterol level and understand the right levels to maintain.
* Healthy diets including fruits and vegetables will ensure that the body receives enough nutrients while keeping the cholesterol in check. Avoid foods with saturated fats and trans-fat as they have high cholesterol levels – meat, dairy products and eggs.
* Exercise often, whether it is long walks or gym visits. Physical exercise ensures that the fats are burned and the proper cholesterol level is achieved. High cholesterol level has been associated with coronary related diseases like atherosclerosis.
* Maintain a healthy weight to avoid the risks related to high cholesterol levels as overweight people are often victims of high cholesterol.

There are foods that can help to reduce the cholesterol level. Some of these are:

* Oat products including legumes and fiber–rich products.
* Sterols and stanols which are naturally found in small amounts in fruits, vegetables, nuts, legumes and seeds.
* Fatty fish – wild salmon, anchovies and sardines (also walnuts and flaxseeds) are rich in Omega-3 fatty acids, which increase the level of good cholesterol and decrease the level of bad cholesterol.
* Olive oil and other monounsaturated fats found in avocados, peanuts, canola oil, tree nuts.