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A few weeks ago the results of a blood test revealed that my cholesterol level is mounting ever higher as I get older, and I realised that I would have to think very seriously about every single thing I was eating if I wanted to avoid taking medication. I was given six months to try to reduce my cholesterol level by means of a healthier, low-fat diet.

I was not given much information by the nurse at my GP's surgery on cholesterol-reducing foods other than the advice to eat pink or red grapefruit regularly. I was a little concerned, as I had recently heard that grapefruit can increase the risk of breast cancer, but was advised that since there was no history of cancer in my family I should forget about that and concentrate on lowering my cholesterol. I have since then been having half a red grapefruit at breakfast time every morning.

I was advised to drink as much water as possible, but I have also introduced a daily glass of pomegranate juice into my diet as this is believed to have a beneficial effect on cholesterol levels. In the UK we have the Pomegreat brand: if you don't take to the taste of pomegranate juice on its own, a blend of pomegranate and blueberry juice is also available. Since blueberries are a superfood, I'm sure this can only do you good.

Oat bran is known to be a valuable source of soluble fibre that can reduce cholesterol levels if eaten on a regular basis. It can be bought in supermarkets, and an easy way to include it in a diet is to sprinkle it onto breakfast cereal or a bowl of fruit. In the UK, Kellogg's manufacture the Optivita breakfast cereal which does contain oat bran; in addition, Optivita cereal bars provide a convenient way of having some oat bran as a snack during the day.

Beans and pulses are excellent for helping to lower cholesterol levels. It's easy to have a bowl of lentil or bean soup several times a week, and even beans on toast can make a contribution! In the summer, try adding chick peas or beans to a salad.

Manufacturers such as Flora Pro-Activ and Benecol add plant sterols to their products to assist in the fight against cholesterol. They may be a little pricey, but most of us would probably rather pay more for natural products than have to take medication. Benecol offer yoghurts, yoghurt drinks, a cream cheese style spread and a spread for bread that all contain Plant Stanol Ester. Flora Pro-Activ also have yoghurts, yoghurt drinks, a milk drink and several variants of a spread for bread in their range.

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