Blood cholesterol is produced in the liver from saturated fat in the diet and plays an important role in the body's metabolism. It is used to make a number of hormones and is essential for the body to produce vitamin D.

However, eating a diet that contains a lot of saturated fat can result in too much cholesterol being produced, which then has harmful effects.

When cholesterol accumulates in the bloodstream it is deposited on the walls of the blood vessels and these may eventually become blocked, leading to heart disease.

s

Cholesterol is transported around the body attached to certain proteins.

Proteins carrying cholesterol away from the liver to the cells in the rest of the body are called low density lipoproteins – or LDLs – and this is the harmful type of cholesterol.

Proteins which carry cholesterol away from the cells to be destroyed are known as high density lipoproteins – HDLs – or good cholesterol.

Research has shown you don't have to cut down on specific foods which themselves contain cholesterol, such as eggs or shellfish, providing your overall diet is low in saturated fat. So a prawn salad with a low-fat dressing is a good option, but deep-fried, battered prawns are not!

Changing the type of food you eat can help to cut blood cholesterol levels. Try these simple steps:

1. Saturated fat increases cholesterol levels, so choose low-fat options or, if you're not overweight, try swapping saturated fats and spreads such as butter, for a polyunsaturated or monounsaturated alternative such as sunflower spreads or olive oil.

2. Dietary fibre, especially the soluble fibre found in foods like pulses, legumes and oats, can reduce total and LDL cholesterol. Try adding beans to stews or opt for baked beans on toast as a light meal. Fibre-rich, wholegrain foods may also help, so choose wholegrain bread.

3. Eating at least 25g of soy protein a day can help to cut cholesterol if eaten as part of a low-fat diet. Traditionally people in the UK eat very little soy protein but there is an increasing range of foods available, including drinks and yogurts, which contain around 5g of soya protein per serving.

4. Plant sterols and stanols are naturally occurring substances which are extracted from some plants and then added to other foods such as margarines, in a concentrated form. Research shows that eating 2–2.5g of sterols or stanols per day can reduce LDL cholesterol by about 10 per cent within a month.

Gaining weight often leads to an increase in blood cholesterol levels, and losing weight can bring real benefits. Losing 10 per cent of your body weight could reduce your blood cholesterol by up to 15 per cent. Stick to low-fat foods, reduce portion sizes of high-calorie foods and avoid sugary drinks.

Taking more exercise will help to burn extra calories and increase fat burning. Importantly, exercise can also specifically help to reduce the bad, LDL cholesterol and increase the good, HDL cholesterol.

Aim for at least 30 minutes of moderate activity – the kind that makes you out of breath and slightly sweaty – on most days of the week.

Tablets known as statins are very effective in reducing cholesterol levels in people with high cholesterol and reduce their risk of having a heart attack or stroke.

In addition to taking statins, making changes to your diet and lifestyle can bring added benefits.

Moreover, eating a diet low in fat, rich in fruit and vegetables and with less salt will also help to control blood pressure, which in itself can further reduce your risk of stroke and heart disease.

Achieve and maintain a healthy weight.

Reduce saturated fat.

Cut down on salt.

Increase dietary fibre.

Take some exercise on most days of the week.

Talk to your doctor about drug treatment.