Cholesterol serves a useful purpose, as it is essential for the body to produce vitamin D and plays a part in hormone production. It is secreted by the liver in small quantities and we absorb the rest of the cholesterol we need through animal sources in our diet. But like many things, too much of it is very bad for you and can lead to serious medical problems such as heart disease.
For optimum health you need to maximise your intake of high density lipoprotein ('good cholesterol') and minimise low density lipoprotein ('bad cholesterol'). Too much LDL can cause a dangerous fatty build up on the walls of the arteries which, unless dealt with, can lead to heart problems. Eating more healthy food and exercising, which both increase the absorption and production of HDL, can reduce the fatty build up and reverse the dangerous narrowing of the arteries.
A diet too high in saturated fat is often the culprit in people whose LDL levels are above normal levels. Processed food can be particularly high in saturated fat. Convenience food should therefore be enjoyed in moderation, while more fruit, vegetables, whole grains and fish should be added into the diet. But cooking from scratch does not always guarantee you are eating healthily. Grill and bake dishes rather than frying your food. If you use oil, opt for a healthier olive oil and if you do need to fry something then use a margarine low in saturated fat rather than butter.
A good diet should be accompanied by a healthy amount of exercise as physical exertion will increase your secretion of good cholesterol. A thirty minute walk four or five times a week is a great way to ensure you are doing enough physical activity. But if you find it difficult to schedule exercise into your day then small changes to your routine such as walking to the local shops occasionally rather than taking a car, or walking up several flights of stairs instead of waiting for a lift will also add up to big health benefits and a healthier heart.
