There’s this fatty substance found in our blood called cholesterol which plays an essential role in how every cell in our body works. By now, I hope, that we all know that too much cholesterol in the blood can increase the risk of cardiovascular disease. There are two types of cholesterol floating around in our bloodstream

• LDL (low-density lipoprotein) is the harmful type of cholesterol
• HDL (high-density lipoprotein) is a protective type of cholesterol

Having too much LDL can increase your risk of getting cardiovascular disease. This risk increases even more if you have lower level of HDL over your LDL.

For most people, the production of cholesterol occurs in our liver from saturated fats. It is important to note that eating foods that contain cholesterol (e.g. eggs and shellfish) has minimal impact on blood cholesterol levels. Eating too much saturated fat is the most common cause of high blood cholesterol levels. However, some people have high blood cholesterol even though they eat a healthy diet. For example, they may have inherited a condition called familial hyperlipidaemia (FH).

Triglycerides are another type of fatty substance in the blood. People who are overweight, eat a lot of sugary or fatty foods, or consume too much alcohol are more likely to have a high triglyceride level. Your risk of developing cardiovascular disease increases when you have high triglyceride levels.

How do I reduce my cholesterol level?

• Cut down on saturated fats – Fats that are saturated tend to be solid at room temperature and can be found in greater amounts in whole milk, cream, butter, hard cheese, meats, coconut oil, and palm oil.
• Eat oily fish regularly – Oily fish is a rich source of emega-3 and can help lower triglyceride levels.
• Eat a high-fibre diet – Foods high in soluble fibre can help lower cholesterol.
• Do regular physical activity – Regular exercise help increase HDL cholesterol.