We all know that a diet rich in fresh fruit and vegetables is one of the best ways to stay in shape -- as well as stay healthy. Fad diets may come and go, but all the experts agree that cooking from scratch with healthy, natural ingredients -- rather than relying on ready meals and processed foods -- is the best for your body.

Adjusting your diet can also help lower your cholesterol levels. The British Heart Foundation says high cholesterol is one of the main risk factors associated with serious heart conditions.

According to Carolyn Bye, a dietician at Slimming World, there are steps you can take to reduce that risk. The number of people categorized as obese or overweight is on the increase, and with them come many associated conditions including high cholesterol and heart disease.

"We hear a lot about cholesterol on television, in papers and in magazines, but the messages can sometimes seem quite confusing.

"High cholesterol is commonly thought to be due to a poor diet ... and while in many cases this may be true, it can also be a hereditary condition.

"The good news is there are a number of things you can do to help reduce high cholesterol."

So what is cholesterol? And how can you improve your cholesterol levels?

Carolyn explains: "Cholesterol is a fatty substance which is produced in the body ... and small amounts are also obtained from the food we eat. The body needs some cholesterol, as it is an important part of cell membranes and certain hormones.

"Although the body needs cholesterol, having too much in the blood puts you at higher risk of developing coronary heart disease, as it can narrow the blood vessels leading to the heart by gradually building up within the vessel walls.

"There are two main types of cholesterol in the body, Low Density Lipoproteins (LDL), which can increase your risk of coronary heart disease, and High Density Lipoproteins (HDL), which decrease the risk." It is a common misconception that foods containing cholesterol -- such as eggs and prawns -- should be avoided when trying to lower cholesterol levels. However, it is much more important to eat foods that are lower in saturated fat, as this has more effect on the body's blood cholesterol levels.

Here are Carolyn's top tips for improving cholesterol and heart health:

• Try to reduce the amount of saturated fat you are eating. Saturated fat is commonly found in foods such as fatty meat products, pies, butter, cream, cheese, chocolate and cookies. To reduce your intake, opt for lower fat foods such as lean meat, low fat dairy products and limit your intake of cakes and biscuits and foods cooked in saturated fat. Replace some of the saturated fat in your diet with moderate amounts of polyunsaturated and monounsaturated fats, which are found in cornflower oil, fish oil, olive oil and grapeseed oil.

• Reduce the amount of trans fats (or hydrogenated fats) you consume. These are generally found in processed foods (where oils have been hydrogenated) such as biscuits and margarine.

• Increase the amount of soluble fiber in your diet. This is found in oats, beans, pulses, fruits and vegetables, and may help to reduce the amount of cholesterol absorbed into the blood stream.

• Eat fish. Omega-3 polyunsaturated fatty acids, found in oily fish, are believed to help to prevent the blood from clotting and can protect the arteries carrying the blood. Aim for one portion of oily fish per week.

• Increase your fruit and vegetable consumption. Aim to eat at least five portions of fruit and vegetables a day.

• Try and build regular activity into your daily routines and gradually increase the amount you are doing. Regular exercise can help to improve cholesterol levels in the blood.

• Watch your alcohol intake. The Department of Health recommends that men should not drink more than three to four units of alcohol per day and women not more than two to three units of alcohol per day.

Source: The Journal - Newcastle-upon-Tyne. Provided by ProQuest Information and Learning. Powered by Yellowbrix.

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