Why cholesterol matters

Preventing high cholesterol
Keeping to a low-saturated fat, low-cholesterol diet, being physically active and sticking to a healthy weight are all great ways to keep your levels down. But keeping your intake of cholesterol down will only win half the battle - and the lesser half at that. What's more important is to reduce your intake of saturated fat because it boosts your blood cholesterol level more than anything else.

Saturated fat is found mainly in food that comes from animals. Whole-milk dairy products such as butter, cheese, milk, cream and ice cream all contain high amounts. The fat in meat and poultry skin is loaded with saturated fat. A few vegetable fats, coconut oil, cocoa butter, palm kernel oil and palm oil are also high in saturated fat.

Polyunsaturated fats, such as safflower and corn oil, and monounsaturated fats, such as olive and canola oil, may lower LDL cholesterol levels. Polyunsaturated fats lower both HDL 'good' cholesterol and LDL cholesterol, while monounsaturated fats lower LDL. However, you should not try to boost your intake of these fats. Instead, concentrate on cutting back fat from all sources, but with an eye toward using these 'healthier' fats in place of saturated fats.

Eat more fat
Omega-3 fatty acids, which are found in fish, soybean and canola oil, appear to lower blood levels of LDL cholesterol and triglycerides. You may want to add fish to your diet once or twice a week and choose these oils over others. Fish-oil supplements are also beneficial and are available on prescription to reduce a raised triglyceride level, as an alternative to a fibrate, and in addition to a statin. Omega-6 fatty acids such as linoleic acid, found in corn, soybean and safflower oil have also received widespread publicity for cholesterol-lowering effects, but again, the best advice is to avoid adding any fats to your diet.