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How can I reduce my cholesterol?

 Cholesterol is one of the most confusing health issues there is - largely because cholesterol consumed from foods such as eggs, liver and prawns rarely have any bearing on the amount found in the blood. The reason is that in virtually all of us there is a highly efficient feedback mechanism which means that internal production of cholesterol is reduced when high cholesterol foods are eaten.

But though cholesterol itself may not be so much of an issue, saturated fat is. This type of fat, found in full fat dairy products, butter, biscuits, fatty meats and pastry, fools the body's control systems and encourages the liver to keep on making more and more cholesterol. It's estimated that reducing saturated fat intake to a healthy level of around 20-25g a day could reduce blood cholesterol by as much as 10-15 per cent.

Fresh unfiltered coffee, such as cafetiere coffee, can also significantly increase blood cholesterol, so cut down on this too. (Filtering the coffee removes the culprit fatty residues and counteracts this effect).

Foods that lower cholesterol include polyunsaturated fats (found in nuts, seeds, vegetables oils) and monounsaturated fats (rich in olive oil and rapeseed oil). Soluble fibre, in foods such as oats, baked beans, grapefruits and apples also helps to reduce blood cholesterol, probably by binding to the cholesterol in bile and removing it from the digestive system.

An increasing amount of evidence suggests that cholesterol causes the most severe health problems only after it has become oxidised (rancid). This process somehow changes LDL's structure, allowing the cholesterol it is carrying to become roughened and more likely to stick to blood vessel walls.. Antioxidant nutrients such as vitamin C, vitamin E and beta carotene and selenium are our major defences against biological oxidation, so eating a diet rich in fruits, vegetables and whole grains can help minimise cholesterol's damaging effects.

As you've heard, niacin (vitamin B3) in the form of nicotinic acid is also very effective at reducing cholesterol, but you need huge levels which have been found in some cases to cause liver damage. Because of the possibility of side effects, such high doses are therefore no longer available for free sale in the UK. If you follow all the steps above though, you should definitely see good results without needing to resort to pills.