National Cholesterol Month 2015 Posted on 3 October 2015 by Rebecca - Kent-Teach in Wellbeing Cholesterol is a type of fat (lipid), found in the body and in certain foods. Too much cholesterol in the blood can increase the risk of heart disease and a stroke. The trick is to ensure you have the right balance of cholesterol. (Ontario, 2013)Regular physical activity and a healthy diet can help lower your LDL (bad) cholesterol while increasing your HDL (good) cholesterol. By exercising frequently, such as walking, cycling, swimming or running, this will help to keep your blood pressure and weight at a suitable level. (Heart UK, 2015)By making dietary and lifestyle changes, such as eating less fat and increasing exercise, can lower your cholesterol, and therefore improve your health. (Ontario, 2013)You can maintain a healthy lifestyle by adhering to the following:-Decreasing the amount of fat in your dietPaying special attention to the fat quality you consumeMaintaining a heathy weightQuitting smokingGetting adequate exerciseReducing stressAll of these factors combined can significantly decrease your risk of heart disease and stroke. Healthy FoodsTo contribute to a healthy lifestyle, start eating the following:-A variety of fruit and vegetables, about five or more servings per dayEat a variety of whole grain products each day (bread, pasta and cereal)Fat-free and low-fat milk and dairy productsLean meats and poultry without skinFatty fish, about two servings per weekBeans, peas, nuts and seedsDried fruit, carrot sticks, whole grain crackers and fruit (all ideal for snacking!)In addition, use lower fat cooking methods, such as baking, boiling or steaming, practice portion control and limit excessive alcohol intake. It is recommended to seek medical advice and request a cholesterol test if you have any of these risk factors: You are male and over 40 years of ageYou are female and over 50 years of age (or post-menopausal)You have heart disease, stroke, diabetes or high blood pressureYou have a family history of heart disease or strokeYou are of First Nations, African or South Asian descentYou have excess fat around your waist (a circumference of more than 102 centimetres for men and 88 centimetres for women)You smokeYou don’t exerciseThe Great Cholesterol Challenge aims to improve the nation’s health and increase awareness of cholesterol as well as raise funds for Heart UK, The Cholesterol Charity.For further information on Cholesterol and the Great Cholesterol Challenge, visit the following websites:-http://www.mhp.gov.on.ca/en/healthy-eating/cholesterol.asp http://heartuk.org.uk/get-involved/national-cholesterol-month/the-great-cholesterol-challenge