ou may have been told to “Watch our cholesterol”. But, what is cholesterol? Cholesterol is a fat-like substance that is produced in the liver. Cholesterol is found in animal and animal products. If you have more cholesterol than your body needs, it can block the flow of blood and possibly lead to a heart attack or a stroke.

Since diet can raise or lower our cholesterol levels, here are some things you can do to achieve a good cholesterol level.

• Eat foods containing soluble fiber soluble fiber. Soluble Fiber forms a gel, which binds some cholesterol and removes it out of the body. Foods that contain soluble fiber are wholegrain, oatmeal, beans, nuts, and fruits and vegetables.  

• Eat at least two servings of fatty fish each week, such as salmon, tuna, fresh mackerel, sardine, and trout.

• Exercise for at least 30 minutes, 5 days a week.

• Strive for a healthy weight.

• Limit foods high in saturated fat, cholesterol, and trans fat, such as regular ground meat, oxtail, whole milk, shortening and other high fat meats.

• Add soy protein to your diet.

• Look for margarine that contains plant sterol.

Here are six tips to get you started!

1. For lunch or dinner, cook two different vegetables with meals.  

2. Top your cereal with fresh or dried fruit. 

3. Trade in white flour pasta for whole-wheat pasta, or white bread for whole wheat bread. 

4. Use veggie crumbles instead of ground meat in your spaghetti sauce. 

5. Reduce your portion size to jump-start your weight loss. 

6. Take 10-minute brisk walks, three times a day.

In following these tips, you will be a step closer to a healthier you!