Looking out for certain signs helps prevent heart diseases. Lipoprotein, blood pressure, sugar levels, and BMI (obesity index), and waist circumference are indicators of one’s health. They are also indicators of the risk of heart diseases.

Track your cholesterol
Lipoprotein is a blood test that tracks how high or low your cholesterol numbers are. Doctors usually ask you to do the test once every five years starting at the age of five. Doctors do this blood test after 9-12 hours of fasting. The following is measured:

• Low-Density Cholesterol (LDL) – Blocks arteries and is bad cholesterol
• High-Density Cholesterol – Helps removes blocks and is good cholesterol
• Total Cholesterol – The sum of both
• Non HDL cholesterol – This is total cholesterol minus HDL
• Triglycerides – A form of fat that increases the risk of heart diseases among women.

The ideal levels of cholesterol vary depending on one’s age and gender. The test results will then classify you as “a high risk,” “next highest risk,” “moderate risk,” and “low to moderate risk.” The doctors will begin to treat you with medication and advise you to make changes if required. The biggest contributors to cholesterol are diet, weight, physical inactivity, and smoking. Once you understand your ideal cholesterol levels, you should start making changes in your diet and lifestyle.

High cholesterol food found in animal protein
The recommendation by doctors is to limit cholesterol to about 300 mg. Many food items have natural cholesterol but do not add much to the LDL levels. The cause of concern is saturated fats present in both natural and processed foods. Avoid the following foods if your LDL levels are in the high risk or next to high-risk category.

These contain cholesterol and high levels of saturated and trans fats:

• Animal Protein – Butter, ghee, margarine, dips, and spreads that use animal fat, lard, and suet
• Full dairy food – Milk, cheese, yogurt, and cream
• Fatty cuts of beef, pork, lamb, processed meat like sausages, salami, chicken skin,

Avoid these food items as they contain high cholesterol but are low in saturated fat.

• Animal protein, like lean meat and organ meat including liver and kidney
• Seafood, like cuttlefish, squid, octopus, crab, and lobster
• Eggs

Foods to avoid

• High sodium foods like ready-made sauces, packaged and processed fruits, pickles and fermented food.
• Products with artificial sweeteners
• Full-fat dairy products like cream, cream cheese, and butter
• Snacks and baked goods like pastries, savories, cakes, and cookies
• Saturated oil found in plant-based oils like palm oil and coconut oil
• Fried foods

Food recommended to reduce cholesterol

• Fruits and vegetables
• Whole grain products like whole-grain bread, brown rice, and cereals
• Low-fat dairy including skim milk and buttermilk
• Lean meat like chicken without its skin and loin
• Foods rich in omega-3 fatty acids like salmon, trout, tuna, sardines, and albacore
• Nuts and legumes
• Vegetable oils like sunflower, olive oil, and corn