• Cholesterol, a fat, for seventy percent by the body itself created. The rest we get through diet.
  
  
• A high cholesterol in the blood increases the risk of cardiovascular disease, as well as increased blood pressure. The body is LDL-cholesterol, the bad cholesterol, which ensures that the barrels congestion.
  
  
• Poor cholesterol ensure overweight because the body fat can not abort. Because the fat also can harden (including through scale), the barrels over time become even harder and less: this is called arteriosclerosis or atherosclerosis. The HDL-cholesterol, the good cholesterol that the blood vessels clean.
  
  
• The amount of cholesterol in the blood is even more influenced by what we eat.
  
  
• 'Good' cholesterol ensure the construction of the cells in our body, and play an important role in the hormones. 'Poor' cholesterol ensure overweight because the body fat can not abort. They remain trapped in the blood vessels that are slowly congestion, a heart attack or stroke as a result.
  
  
• Saturated fats in animal products increase the bad cholesterol in the blood. For your blood cholesterol down, you can choose or semi-skimmed milk products, less fat cheese (20 + / 30 +) and lean meats. Also cakes, pastries and snacks contain saturated fats. You better take not too much of it.
  
  
• Unsatd fat increases the good cholesterol (HDL). These fats are found in oily fish (herring, salmon, mackerel), vegetable oils, peanuts and nuts.
  
  
• Advised to eat fish 1 to 2 times a week, which is good for heart and blood vessels.
  
  
• Tip: saturated fats are usually clot (fixed) and unsaturated fats are usually liquid (for example olive oil).
  
  
• From a much more serious procedure is the hereditary disorder Genetic high cholesterol (Ehc). Someone have a bad condition: a wrong fat metabolism. As a result, at a young age they have already got a great risk of cardiovascular disease. A life-long one-saturated low-fat diet and swallow pills is a must for these people.
  
  

The measure we use to the amount of cholesterol in the blood to indicate, the chemical unit "millimoles per litre ', abbreviated to mmol / l. This is a unity based on the molecular weight of the substance, and thus a measure of the number of molecules.

When we talk about a 'high' cholesterol, it must first be agreed what is a "normal" cholesterol means. This is for adults set at 5.0 mmol / l. So everything up there is a 'high' cholesterol. This value was chosen because researchers have shown that the risk of cardiovascular disease as the cholesterol slowly rising above 5.0 mmol / l.

With the cholesterol we often mean total cholesterol, a number that is composed of a share of cholesterol that is packaged in LDL, VLDL and HDL particles. Often, in the first instance, the total cholesterol measured, which is fairly well indicating whether there is something wrong with the cholesterolhuishouding in the body. The cholesterol (total, HDL and LDL-cholesterol) should be judged on the basis of age and gender.

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A cholesterolmeting is simple and can in principle be carried out by anyone. But is that necessary and wise? This is not everyone agrees. Measuring the cholesterol in the population as a whole, as it is now happening in the United States, is still controversial in the Netherlands.

Taking measures after the large-scale setting of high cholesterolgehalten is almost impossible. It has elected only in the Netherlands for the cholesterol to be measured by the so-called 'high-risk groups'.

Another point that a full can continue is the fact that nowadays also cholesterolbepalingen done outside of the hospital or the doctor about. This means that people at fairs has the ability, whether or not free, cholesterol levels should be determined.

Also at the pharmacy can buy a packet for himself at home to measure cholesterol levels. The danger is in the first place that the measurement methods are inaccurate and can give a result that is too high or too low.

In addition, the results are assessed in conjunction with other risk factors such as smoking, diabetes, age, etc. In the second place is a good treatment is not guaranteed if there is an abnormal results are found.

Only a physician or specialist, the result of a measurement in combination with other factors in assessing an appropriate treatment started.

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Your cholesterol levels may be increased by:

• Eating a lot of saturated fat;
• Eating much cholesterolrijke foods;
• A too high body weight;
• Genetic predisposition;
• Other causes, such as a slow functioning thyroid, diabetes and use of certain medications.

• Lifestyle changes are the first line of defense against high cholesterol. To promote healthy cholesterol levels, lose excess weight, eat healthy foods and increase your physical activity. If you smoke, quit.
  
  
• Lose excess pounds
  Excess weight contributes to high cholesterol. Losing even 5 to 10 pounds of excess weight can help lower total cholesterol levels. Start by taking an honest look at your eating habits and daily routine.
  Consider your challenges to weight loss — and ways to overcome them.
  
  
• Eat heart-healthy foods
  What you eat has a direct impact on your cholesterol level. In fact, researchers say a diet rich in fiber and other cholesterol-lowering foods may help lower cholesterol as much as statin medication for some people.
  
  
• Choose healthier fats. Saturated fat and trans fat raise your total cholesterol and LDL cholesterol. Get no more than 10 percent of your daily calories from saturated fat, and try to avoid trans fat completely. Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option. Almonds and walnuts are other sources of healthy fat.
  Limit your cholesterol intake. Aim for no more than 300 milligrams (mg) of cholesterol a day — or less than 200 mg if you have heart disease. The most concentrated sources of cholesterol include organ meats, egg yolks and whole milk products. Use lean cuts of meat, egg substitutes and skim milk instead.
  Select whole grains. Various nutrients found in whole grains promote heart health. Choose whole-grain breads, whole-wheat pasta, whole-wheat flour and brown rice. Oatmeal and oat bran are other good choices.
  Stock up on fruits and vegetables. Fruits and vegetables are rich in dietary fiber, which can help lower cholesterol. Snack on seasonal fruits. Experiment with veggie-based casseroles, soups and stir-fries.
  Eat heart-healthy fish. Some types of fish — such as cod, tuna and halibut — have less total fat, saturated fat and cholesterol than do meat and poultry. Salmon, mackerel and herring are rich in omega-3 fatty acids, which help promote heart health.
  Drink alcohol only in moderation. In some studies, moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't drink already. If you choose to drink, do so in moderation. This means no more than one drink a day for women, and one to two drinks a day for men.
  
  
• Exercise regularly
  Regular exercise can help improve your cholesterol levels. With your doctor's OK, work up to 30 to 60 minutes of exercise a day. Take a brisk daily walk. Ride your bike. Swim laps. To maintain your motivation, keep it fun. Find an exercise buddy or join an exercise group.
  
  
• Don't smoke
  If you smoke, stop. Quitting can improve your HDL cholesterol level. And the benefits don't end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker's. Within 15 years, your risk of heart disease is similar to that of someone who's never smoked.
  
  

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Vegetable fats
Use vegetable fats such as margarines, oils or minarets statins. They contain no cholesterol and especially unsaturated fatty acids. Heart-friendly fats are easily spreadable or liquid, even when they come out of the refrigerator.

Red wine
1 to 2 glasses of red wine per day. Red wine raises good cholesterol (HDL) and protects against heart disease. Red wine is also rich in antioxidants. This may inhibit oxidation of LDL cholesterol. Choose them well for the right grapes: Cabernet Sauvignon, Pinot Noir or Merlot.

Blueberry
There are less foods that contain more antioxidants than blueberries. Researchers have an antioxidant found in blueberries that have the same properties as the substance that creates the healthy cholesterol-lowering properties of red wine.

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• Wherever possible replace saturated to unsaturated fats;
  
  
• Choose as possible lean kinds of meat and dairy;
  
  
• Replace fatty meats with lots of unsaturated fats in fish (herring, mackerel, sardines, salmon);
  
  
• Prepare your food with (olive) oil instead of butter;
  
  
• Do not eat too much and too many snacks like chocolate, coconut, cakes, biscuits, crisps and snacks that are high in saturated fats. Prefer to take peanuts, hazelnuts, almonds or cashews, which are high in unsaturated fats.
  
  
• Use substitutes of milk like soy. No soy cream, but cuisine is delicious in soups and sauces. And also good for the bones.
  
  
• Send us your own tips to lower cholesterol. Please send them to us. We like to mention them on this page.
  
  

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Eat more fiber! Dietary fibers have many virtues.
They promote bowel movements, work satisfying, prevent some cancers and protect against heart disease, diabetes and high cholesterol.

Of dietary fiber: they are good for health.

Fibers increase the weight and volume of stool, promote intestinal transit and therefore useful in the treatment and prevention of constipation.

Fibers take the bile salts and cholesterol, making them useful for high cholesterol.

Finally fibers slow down the absorption of carbohydrates, thus they are used as an aid in the treatment of diabetes.

You can find fibers in fresh or dried fruit and vegetables, and whole grains.

Send us your own nutrition tips. Please send them to us. We like to mention them on this page.
More about fats and cholesterol

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