What is Cholesterol?

Cholesterol is a fat in the blood. Your body uses to manufacture cell membranes, vitamin D and certain hormones. There are two types of cholesterol:

1. LDL (low-density lipoprotein) - often called "bad" cholesterol because high levels of LDL cholesterol in the blood promotes the buildup of plaque on artery walls

2. HDL (high density lipoprotein) - known as "good" cholesterol because it helps remove LDL cholesterol from the artery walls

Triglycerides are not cholesterol but another type of fat found in the blood. High levels of triglycerides are associated with overweight, excessive consumption of alcohol and diabetes. Your triglyceride level is usually measured along with cholesterol.

Cholesterol, heart disease and stroke

A high cholesterol is a major risk factor for heart disease and stroke. By lowering your cholesterol, you can significantly reduce your risk of heart disease and stroke. A high cholesterol can cause plaque build up along artery walls and narrow, and is called atherosclerosis which affects blood flow in your heart and your body and increases your risk of problems circulatory, heart disease and stroke.

Nine ways to properly control your cholesterol

1. Have your cholesterol. Ask your doctor to have it checked if:

• You are a man of 40 years or more.
• You are a postmenopausal woman 50 years or more.
• You suffer from heart disease, diabetes, high blood pressure or have had a stroke.
• Waist circumference greater than 102 cm (40 inches) in men and 88 cm (35 inches) in women. For people of Chinese or South Asian, if your waist circumference exceeds 90 cm (35 inches) in men and 80 cm (32 inches) in women.
• You have a family history of heart disease or stroke.

2. Reduce your fat intake between 20 and 35% of your daily caloric intake.

3. Choose healthy fats such as polyunsaturated and monounsaturated, found mainly in vegetable oils, nuts and fish.

4. Limit your intake of saturated fats - found mainly in red meat and dairy products high in fat 

5. Avoid trans fats - which are often found in foods made ​​with fats or partially hydrogenated vegetable oil, hard margarines, the fast food and convenience foods. Trans fats raise bad cholesterol and lower good cholesterol.

6. Use the Food Guide to Healthy Eating when planning a healthy diet. Eat more whole grains, cereals, vegetables and fruits.

7. Use cooking methods with low fat content such as oven, grill or steamed as much as possible and avoid frying.
   

8. Smokefree. Smoking increases the bad cholesterol (LDL).

9. Be physically active. The Guide to Physical Activity recommends that adults accumulate at least 150 minutes of moderate to vigorous physical activity per week, 10-minute segments. Regular physical activity improves levels of good cholesterol.

The practice of physical activity most days of the week can improve levels of "good" cholesterol.