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Lower your cholesterol …lower your chances of cardiovascular diseases

Cholesterol is a vital fatty substance that helps in cell membrane formation. They are carried in the blood by proteins which in combination with cholesterol are referred to as lipoproteins.

The lipoproteins are either healthy for our body or unhealthy. Healthy lipoproteins are called high density (HDL) because it works to remove cholesterol from the blood and carry it back to the liver. Low-density lipoproteins(LDL) on the other hand contribute to the building up plaque in the artery walls which is very dangerous for your health. Triglycerides are another form of fat in the blood that can contribute to plaque buildup in the arteries.

Triglycerides are a type of dietary fat. After a meal triglyceride, from foods, enter the blood most triglyceride is removed from the blood within a few hours of eating and is used for energy or stored for later. High triglyceride is an indication that the body could be struggling to remove fat from the blood. Besides our diet liver too produces triglycerides

Too much cholesterol in the blood poses a risk of the following diseases:

Coronary heart disease- the main arteries are clogged with cholesterol and this makes it difficult to supply the heart muscle

Atherosclerosis-Narrow arteries that hinder blood flow
Stroke- this is when blood supply to the brain is completely blocked
Angina – tight heavy and dull pain in the chest which can spread to the left arm, neck, jaw or Back. It is caused by a restriction in blood flow to the heart muscle.

Mini stroke- a temporary interruption of blood flow to the brain
peripheral artery disease- this is when blood flow to legs or arms is restricted

Foods to avoid (Trans fat sources of diets)

Fried foods
Processed food
Dairy/poultry products
Limit intake of commercially prepared foods like cakes, muffins, cookies, doughnuts, pies


1.Trim visible fat off meat.

2.Skin poultry before eating.

3.Swap foods high in saturated fats for those

with more heart-healthy fats

4.Replace white bread, pasta, rice, flour,

breakfast cereals etc. with their wholemeal or

wholegrain equivalents

Include heart-healthy foods such as oats,

beans and peas

5. Have more meat-free meals

6.Limit eating out.

7.Use less cheese.

8.Switch to low-fat dairy products

9. have blood pressure checked regularly

10. Do regular physical activity at least 2 hrs daily walking/jogging etc

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