Cholesterol, its function in the body, and how our diet can help or hurt our blood cholesterol levels

A breakfast spread with avocados, muesli, fruit, honey and tea

Cholesterol is a waxy substance that your body needs to build cells and make vitamins and other hormones. It is not inherently a bad substance, but too much cholesterol can lead to severe health problems.

When you have too much cholesterol in the system, it will show up as fatty deposits in your blood vessels. These then grow and restrict blood flow through the arteries. When this build-up suddenly breaks away, clot forms, which can cause a heart attack or stroke.

Cholesterol comes from two sources; your liver which makes all the cholesterol you need or your diet, from animal food sources e.g. meat, poultry, and dairy products. These foods, which are high in saturated and trans fats, cause your liver to produce more cholesterol than it usually would.

Here is a list of five cholesterol-lowering foods that can be consumed to help you control your blood cholesterol levels.

Cholesterol-lowering foods

Five cholesterol-lowering foods

A handful of oats, nuts and dried fruit

1. Oatmeal, oat bran, and high-fiber foods

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley, and prunes.

A plate with seared salmon and rice

2. Fish and omega-3 fatty acids

Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — reduces the risk of sudden death.

Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:

Mackerel
Herring
Sardines
Salmon

Trail mix, nuts, seeds and dried fruit

3. Walnuts, almonds, and other nuts

Walnuts, almonds, and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.

All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat, or croutons in your salad, add a handful of walnuts or almonds.

Olive Oil in a bowl with green olives

4. Olive oil
Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched.

A table with plates of Waffles, Eggs, Orange Juice and other breakfast foods

5. Foods with added plant sterols or stanols

Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.

Margarine, orange juice, and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent.

Cholesterol levels are usually checked by testing the blood when you get your health check-up. If you have a family history of high cholesterol, you should ensure that you get checked out regularly and adjust your diet and exercise regimen accordingly.