Cholesterol is a natural fat which is found in all our cells. It is essential to the correct functioning of the organism. Some of the cholesterol in our bodies is produced by the liver and we get the remainder from food.

There are two types of cholesterol:

• High density cholesterol (HDL). This is known as good cholesterol because it carries cholesterol from the arteries to the liver where it is eliminated.
• Low density cholesterol (LDL). This is considered bad cholesterol because it carries cholesterol from the liver to the tissues of the body.

Ideally, your total cholesterol level should be below 200 mg/dl. Bad cholesterol or LDL should be below 160 mg/dl and good cholesterol or HDL should be above 40-50 mg/dl.

How can I reduce my cholesterol levels?

• Watch your diet.
  Reduce your consumption of saturated fat and trans fat, which are found in red meat, sausages, baked goods, desserts, fatty cheeses, sauces, ice creams, savoury snacks, processed food and dairy desserts.
  Eat more fruit and vegetables, pulses, white and blue fish, lean meat, whole cereals, nuts and olive oil. Always pick skimmed dairy products.
  Be sure to eat foods that contain vitamins C, E and group B vitamins. They help to eliminate cholesterol and protect the liver. These include citrus fruits, seeds, olive oil, pulses, nuts, mushrooms, spinach, onions and tomatoes.
  Avoid fried food and batter and grill, bake or steam instead.
• Do exercise.
  It is very important that you do some kind of regular physical exercise. Aerobic exercise is particularly important, because it makes you sweat and increases your heart rate to stimulate blood flow. Get exercise at least twice a week, or go out for a 30-minute walk every day.
• Give up bad habits 
  Smoking does more than hurt your lungs. It also has an influence on clot formation. If your arteries are damaged by excess cholesterol, smoking will increase your cardiovascular risk even more.

 What are the specific risks of having high cholesterol?

When there is too much cholesterol in the blood, it builds up on the walls of the arteries and forms plaque that hardens, thickening the artery walls and interfering with blood flow. This disease is called arteriosclerosis. Arteriosclerosis can lead to heart problems, cerebral problems and peripheral circulatory disorders.

You should have a blood test at least once a year to keep an eye on your cholesterol levels. Always follow your doctor’s recommendations.