1. Try to incorporate whole grain products such as wholewheat breads and cereals into your diet. Oats and oatbran are also excellent for heart health. Eat plenty of fresh fruit and vegetables (especially dark green and deep yellow) as these contain fibre, vitamins and minerals. They also provide your body with natural protection against toxins.
2. Limit your intake of animal protein as they are often high in fat as well. Lean red meat should be eaten a maximum of 3 times a week. Avoid frying meat in oil, rather bake, steam or grill foods. Where possible trim visible fat, including chicken skin from meat before cooking.
3. Incorporate legumes and soya into your diet, as they are low in fat and high in fibre and protein.
4. Use low or no fat dairy products such as skim or fat free milk.
5. If you have a sweet tooth, rather eat jelly based sweets in moderation such as marshmallows, wine-gums or jelly babies instead of chocolates or biscuits.
6. Alcohol should be used in moderation. The World Health Organisation recommends no more than 3 drinks for men and 1-2 drinks for woman per day.
7. Smoking (including passive smoking) should be avoided at all costs. If you smoke take 200mg of vitamin C daily.
8. Remember to exercise regularly to maintain your weight, health and to dissipate stress.

Have your cholesterol tested! It is important to know your cholesterol level.

Even though high cholesterol levels can be hereditary, there is a lot that can be done to keep it under control. Healthy eating and moderate exercising are the two most important factors to keep cholesterol levels down. Here are some guidelines to follow

1. Try and incorporate whole grain products such as wholewheat breads and cereals into your diet. Oats and oatbran are also excellent for heart health. Eat plenty of fresh fruit and vegetables (especially dark green and deep yellow) as these contain soluble fibre, vitamins and minerals. They also provide your body with natural protection against toxins.
2. Limit your intake of animal protein as they are often high in fat as well. Lean red meat should be eaten a maximum of 3 times a week. Avoid frying meat in oil, rather bake, steam or grill foods. Where possible trim visible fat, including chicken skin from meat before cooking.
3. Incorporate legumes and soya into your diet, as they are low in fat and high in fibre and protein.
4. Use low or no fat dairy products such as skim or fat free milk and cottage or ricotta cheese.
5. Eggs should be eaten in moderation, no more than 3 or 4 a week. Rather boil or poach eggs.
6. Use Canola or olive oil margarine instead of brick margarine or butter. If you have raised cholesterol levels, new Floro Pro-Active has cholesterol lowering properties.
7. If you are not overweight. (i.e. your Body Mass Index is below 25 as calculated in Q.2), incorporate olive oil, nuts and seeds and avocado pear into your daily diet. These foods are high in mono-unsaturated fats which can help lower cholesterol.
8. If you have a sweet tooth, rather eat jelly based sweets in moderation such as marshmallows, wine-gums or jelly babies rather than chocolates and biscuits.
9. Alcohol should be used in moderation. The World Health Organisation recommends no more than 3 drinks for men and 1-2 drinks for woman per day. Red wine has been found to be beneficial in preventing heart disease. A maximum of 2 glasses a day is recommended.
10. Smoking (including passive smoking) should be avoided at all costs. If you smoke take 200mg of vitamin C daily.
11. Remember to exercise regularly to maintain your weight, health and dissipate stress. It is recommended to exercise at least 3 times a week and no less than 20 to 40 minutes per exercise session. Always ask your doctor for consent before embarking on an exercise program. A professional exercise instructor can assist you in a program suited to your needs.

1. If you are overweight ( Body Mass Index is above 25 as calculated in Q.2), seek professional advice from a dietician for weight reduction.
2. Try and incorporate whole grain products such as wholewheat breads and cereals into your diet. Oats and oatbran are also excellent for heart health. Eat plenty of fresh fruit and vegetables (especially dark green and deep yellow) as these contain soluble fibre, vitamins and minerals. They also provide your body with natural protection against toxins.
3. Limit your intake of animal protein as they are usually high in fat as well. Lean red meat should be eaten a maximum of 3 times a week. Avoid frying meat in oil, rather bake, steam or grill foods. Where possible trim visible fat including chicken skin from meat before cooking. 
4. Incorporate legumes and soya into your diet, as they are low in fat and high in fibre and protein.
5. Incorporate oily types of fish eg. Sardines, pilchards, herring, mackerel into your diet at least once a week. Buy the tinned variety in brine.
6. Try and use low or no fat dairy products such as skim or fat free milk and fat free cottage or cream cheese.
7. Eggs should be eaten in moderation, no more than 3 egg yolks a week. Extra egg whites are allowed. Rather boil or poach eggs.
8. Use Canola or olive oil margarine instead of brick margarine or butter. If you have raised cholesterol levels, new Floro Pro-Active margarine has cholesterol-lowering properties.
9. Avoid foods such as pastries, pies, biscuits and doughnuts. If you have a sweet tooth, rather eat jelly- based sweets in moderation such as marshmallows, wine-gums or jelly babies.
10. If you are not overweight. (i.e. your Body Mass Index is below 25 as calculated in Q.2), incorporate olive oil, nuts and seeds and avocado pear into your daily diet. These foods are high in mono-unsaturated fats which can help lower cholesterol.
11. Alcohol should be used in moderation. The World Health Organisation recommends no more than 3 drinks for men and 1-2 drinks for woman per day. Red wine has been found to be beneficial in preventing heart disease. A maximum of 2 glasses a day is recommended. More than 2 glasses will have a negative impact.
12. Smoking including passive smoking should be avoided at all costs. If you smoke take 200mg of vitamin C daily.
13. Remember to exercise regularly to maintain your weight, health and dissipate stress. Exercise at least 3 to 4 times a week for 20 to 40 minutes per exercise session. Always ask your doctor for consent before embarking on an exercise program. A professional exercise instructor can assist you with a program suited to your needs.
14. A vitamin E supplement of 100-200mg a day will help to prevent cholesterol build up on your artery walls.