Controlling your cholesterol might be more important than you think. No body shape is safe from potential heart disease and stroke. While the risk is higher in people that lead sedentary lifestyles and are overweight, unless you are aware of the foods that cause bad cholesterol, you may be at risk as well.

Cholesterol comes in two forms - hdl and ldl. Ldl (low-density lipoproteins) cholesterol, or the bad cholesterol, is associated with saturated and trans fats. Having high ldl levels can cause a build up on the walls of blood vessels leading to reduced blood flow, even blockage. Unless you start controlling cholesterol levels, as time passes, you become more susceptible to risk of heart disease.

Not all cholesterol is bad. The form of cholesterol hdl (high-density lipoproteins) is required by your body in building cell walls, tissues, hormones, Vitamin D, and bile acid. Fresh fruits, vegetables, certain nuts and grains, and omega-3 polyunsaturated fatty acids are examples of foods you should consume daily to increase hdl levels and lower hdl levels.

The choice is yours. If your doctor has determined you to have high levels of bad cholesterol, you need to act now. Waiting will only lead to a greater risk of heart disease and stroke. Unless you start controlling cholesterol levels now it might soon be too late. If you already have a regular exercise regime, you are on your way, and all you require is a change, sometime drastic change, in your diet.

Not all foods are created alike. Controlling cholesterol starts with an understanding what you can eat and what you cannot eat. Being aware of the foods to avoid will help to reduce the risk for heart disease and stroke.

Cholesterol is a waxy, fat-like substance produced by the liver. Cholesterol is also added to our bodies through foods we eat, specifically animal products. It is found in the blood and all cells in your body. Too much of the bad cholesterol in the blood can lead to blockage of the blood vessels and block blood flow to important tissues and organs. These blockages can increase the risk of heart disease and stroke.

Foods high in saturated and trans fats are contributors to bad cholesterol in your system. When purchasing foods, you want to look for very low levels of saturated and trans fats. Also, be aware of wording such as "partially hydrogenated vegetable oil" and "vegetable shortening" - they indicate trans fat is present as well. Animal-based products are also loaded with harmful saturated fats and should be avoided when controlling cholesterol.

You need to avoid eating commercially prepared baked foods such as cookies, pis and donuts. Snack foods, processed foods and most fast foods should be avoided as well. When dining out, avoid deep-fried foods as many places still use partially hydrogenated oil in their fryers. It is always best to check with your server or management to get detail on food cooking procedures. Since there is an increased awareness of the dangers of trans fats, many establishments are incorporating heart-healthy oils such as corn, canola, and soy.

The average person consumes 6 grams of trans fat per day. A startling 10 grams of trans fat can be found in a single fast food meal. The American Heart Association recommends 2 grams or less per day! Controlling cholesterol starts with knowing what to eat and what to avoid.

As the saying goes, "knowledge is power", and you can have the power needed in controlling cholesterol levels. If you know what foods are good for you, it is easier to shop and create meals needed for a healthier lifestyle. We still need cholesterol in the body for important processes, and with the proper foods we can better balance the good cholesterol with the bad.

Here is a partial list of the right choices in controlling cholesterol:

1. Whole Grains and Oats - Foods include oatmeal, barley, oatbran, and brown rice.

2. Fruits - Best choices fresh fruits include grapes, apples, oranges, prunes, apricots, grapefruit, pears, blackberries and blueberries.

3. Fish and Fish Oil - Your diet should include salmon, tuna, mackerel, shrimp, and cod. Get a fish oil supplement. I would recommend taking before eating your main fish entree.

4. Plant Sterols or Stanols - These are foods that contain powerful substances naturally found in plants that have the ability to block cholesterol absorption. These include margarine, yogurt, corn, wheatgerm, soybean oil, and orange juice.

5. Garlic - Helps to lower the blood clotting properties of blood, thus reducing cholesterol. You can eat it raw or cooked.

6. Certain Nuts and Seeds - Walnuts, almonds, Macadamia nuts, hazelnuts, pumpkin seeds, and pecans are all good choice foods in lowering cholesterol.

7. Olive Oil, Olives and Avocados- You can even steep the olive leaves in hot water for a healthy beverage or use them in cooking.

8. Vegetables - The list is seemingly endless. Unlike fats, most vegetables have no limit on how much you can eat.

Keep in mind, everything needs to be in moderation. Overeating these foods in an attempt to lower bad cholesterol is not the solution. A well balanced diet for controlling cholesterol is important.