CR, Cornwall

Ideally your total cholesterol should be lower than 5 mmol/L, although it is important to bear in mind that a healthy cholesterol level is dependent on your own personal risk of a heart attack or stroke and guidance should always be sought from your GP. Dietary changes can work in two ways, firstly they may serve to increase good cholesterol which is often referred to as HDL and, secondly, they may help lower or inhibit bad LDL cholesterol. It is this LDL cholesterol that is likely to build up inside the artery walls and contribute towards an increased risk of heart attack. Here are some dietary and lifestyle changes you may wish to consider:

Choose healthy fats - swap saturated fats found in full fat dairy and red meats for healthy unsaturated varieties; for example, instead of dairy foods opt for soya products such as soy milk or yogurt, replace butter or margarine with nut or seed butters made from almonds or pumpkin seeds. Certain poly-unsaturated fats known as Omega 3 essential fats are also beneficial because they help increase the good HDL cholesterol. You should aim to eat oily fish such as salmon, mackerel or sardines twice a week and snack on unsalted nuts or seeds especially pumpkin seeds, walnuts and flaxseed.

Include fibre - soluble fibre found in oats, beans and pulses as well as fruits such as apples and pears are particularly valuable. This is because soluble fibre helps reduce the amount of bad cholesterol the body absorbs and promotes its elimination. Make sure you include three portions of whole grains daily such as brown rice, barley and whole-wheat and be sure to eat your recommended 5 daily portions of fruits and vegetables.

Eat for protection -LDL cholesterol is referred to as the "bad" cholesterol but it is typically only a problem when it is damaged or oxidised because it is in this damaged form that it attaches to the artery walls. By eating a wide variety of different coloured fruits and vegetables which are rich in protective antioxidants you can help prevent this damage. Those of particular value for heart health include beetroot, onion, garlic and leeks as well as berries and exotic fruits such as pomegranate.

Reduce your intake of sweets and alcohol - we tend to focus on fats and forget that too much sugar and alcohol can impact cholesterol levels. Reduce your intake of alcohol to within government recommendations (no more than 2-3 units for females and 3-4 units for males daily) and replace sweets with natural treats such as fresh or dried fruits, or why not try our great tasting Nakd orange raisins or our very natural apple crisps.

See http://www.bbc.co.uk/health/healthy_living/nutrition/healthy_alcohol.shtml for guidance on what constitutes an alcoholic unit.

Keep Active - HDL cholesterol is positively influenced by activity levels and studies suggest that just 30 minutes of moderate exercise can increase protective HDL levels by as much as 10%. What better reason to get out for a brisk walk or cycle ride?