It is a common knowledge that most diseases detected early are easier to treat and (in the majority of cases) easier to cure. The optimal way to approach any disease however is to prevent it from occurring in the first place.

One of those preventable conditions is high cholesterol, a precursor to cardiovascular disease that causes narrowing and hardening of arteries which may lead to heart disease, heart attack and stroke.

Cholesterol itself is not dangerous; it’s just another type of lipid (fat made by the body). Lipids are an important part of cells’ structure and play a role in hormone and energy production. There are two important types of cholesterol: HDL and LDL. HDL reduces the amount of harmful cholesterol in you arteries and guards against atherosclerosis. LDL is the bad kind that - in higher amounts - can lead to the development of cholesterol build-up in your arteries and thus cardiovascular disease.

Preventing high cholesterol is in essence a two-prong approach which aims at lowering the levels of LDL while raising the levels of HDL.

As much as no amount of determination can stop a heart attack or a stroke, just a little self-discipline can help prevent high cholesterol. Whether you want to ward off high cholesterol altogether or have high cholesterol levels already and even if you’re taking cholesterol-controlling medication, there are a few simple steps you can take to control - and effectively, lower - your cholesterol levels. (Those of you who are on prescriptions to lower your cholesterol: continue taking your meds while following the steps outlined below. Once your blood test shows that your cholesterol levels have significantly decreased, we may either adjust the dosage of your medication or discontinue it. Don’t make this decision yourself!)

Lifestyle changes to lower your cholesterol:

1/ Control - and if necessary, lose - weight. (Excess weight consists of cholesterol-laden fat tissue.)

2/ If you smoke, quit: cigarettes are a contributing factor to many diseases, including heart disease and atherosclerosis.

3/ If you drink alcohol, limit your drinking to special occasions, only. (High alcohol consumption increases levels of bad cholesterol, while small amounts of alcohol (5-7 drinks per week) actually raise the level of HDL “good-cholesterol”.)

4/ Eat smart: the foods you choose can not only lower your bad cholesterol but also raise the levels of the good one. (See below for dietary tips.)

5/ Believe it or not, physical activity (exercise, a daily brisk walk or dancing) can actually raise your good cholesterol levels.

The bottom line: cholesterol is made from fat and the better you understand the types of fat, the better you’ll be able to take charge of your cholesterol.

First and foremost, our body's requirement for fat is low. The average American diet is much too high in fat. The fats in our diet are not equal; it’s not only how much fat you eat but what kind of fat. The dangerous fats are saturated fats (think animal fats: bacon, meat, butter, cream, etc.). The most dangerous fats are called trans fats (think margarine, baked goods, French fries and other fried foods). The best types of fat are monounsaturated and polyunsaturated fats, these are many (not all) plant oils. Oils such as olive or canola, increase good cholesterol (HDL) and lower the bad (LDL).

Food that keep cholesterol in check:

1/ Reduce your fat consumption and try to eliminate all foods that contain animal fat. (By the way, even if you use exclusively olive oil, you shouldn’t have more than 2 tablespoons of it a day.) A good measure is based on 20% of your daily calorie intake should be from fat. Most people should be consuming close to 2000 calories a day.

2/ Eat fatty fish once or twice weekly (Mackerel, Halibut, Salmon, Sardines, Herring, etc.). Not any, but the fatty fish are rich in Omega 3 Fatty Acids that lower bad cholesterol. Eating more than this can lead to excess mercury levels. Better to take Omega II fatty acid tablets, 2000-3000mg daily, with at least 800mg of DHA/EPA type of Omega III fatty acids.

3/ Eat unsalted and unsweetened nuts (including almonds) as a source of protein instead of animal meat. Most nuts are rich in polyunsaturated fatty acids, the “good for you” type of fat. Walnuts in particular, promote cardiovascular health. (One handful a day is the recommended serving size.)

4/ Load up on fiber of the soluble variety! (As with fat, there are different types of fiber: insoluble which is found mainly in grains, and soluble which is abundant in beans, barley, vegetables, dried and fresh fruit.) Soluble fiber helps reduce the amount of cholesterol in your blood.

5/ Eat a large amount and variety of fruits and vegetables, as these have valuable antioxidants which tend to make your cholesterol less “sticky” and thus less likely to corrode your arteries.

Incidentally, if you stop eating foods that make you sluggish (fatty food and foods high in refined carbohydrates), you’ll feel a lot younger and more energetic.

Here you have it: don’t smoke; don’t drink in excess; eat smart and move a lot. And see your physician at least yearly to have your lipids checked. That's the recipe for low cholesterol, good overall health and a renewed zest for life!