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The following guidelines are useful tips in reducing cholesterol values:

Eat a well balanced diet consisting of a variety of foods. (Eat foods from the carbohydrate, fruit and vegetable, meat / protein, dairy and minimally from the fat group).
Reduce fat intake, especially that of saturated (animal) fat.
Achieve and maintain an appropriate body fat percentage and weight.

Increase your intake of complex carbohydrates (such as cereals, whole wheat bread, pasta, rice and potatoes) and fibre.
Reduce your intake of sodium (salt)
Consume alcohol in moderation, if at all.
Foods to avoid: beef, veal, lamb, pork, lard, poultry fat, butter, cream, full fat cheese, and other dairy products made from whole milk.

Plant foods do not contain any cholesterol. The only plant foods that contain saturated fat are coconut oil, palm oil, and coca butter and should therefore be avoided.

The American Heart Association recommends that you should limit your fat intake to 30% of the total calorie intake. The bulk of this 30% should come from polyunsaturated and monounsaturated fats, and the least quantity from saturated fats.

Saturated Fat:

Saturated fats are usually solid at room temperature e.g. butter, the fat in meat, skin of chicken, full cream dairy products and shrimps.

Polyunsaturated Fat:

These fats have at least one unsaturated fat bond e.g. sesame and sunflower seeds, corn/maize, soybeans, nuts and seeds.

Monounsaturated Fat:
These are the preferred fats since they do not contribute towards elevated cholesterol and heart disease e.g. canola, olive and peanut oils, as well as avocado pears.

The Final Wrap up
One should aim for a cholesterol level less than 5.2 mmol/litre. There are various factors that influence one's cholesterol levels. A diet low in fat, especially saturated fat and regular exercise will improve one's cholesterol profile. Have your cholesterol checked annually, especially if you are over the age of 45 years (men) or 55 years (women). Start to make positive lifestyle changes such as increasing level of physical activity, and eating a low fat diet especially if you have children - this will provide them with a basis of a healthy lifestyle

Learn more about this author, Magda Erlank.
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