WHAT you eat and how you consume the food contributes to your body’s cholesterol level – it can increase or decrease the levels.

Cholesterol is a fat (lipid) which is produced by the liver and is crucial for normal body functioning. Diet plays an important role in lowering or increasing the cholesterol. The saturated fats from the processed foods you usually consumed were converted into cholesterol which causes problems on exceeded limit.

LDL (low density lipoprotein) cholesterol is called "bad" cholesterol, because elevated levels of LDL cholesterol are associated with an increased risk of coronary heart disease. HDL (high density lipoprotein) cholesterol is called the "good cholesterol" because HDL cholesterol particles prevent atherosclerosis by extracting cholesterol from artery walls and disposing of them through liver metabolism.

High levels of LDL cholesterol and low levels of HDL cholesterol are risk factors for atherosclerosis.

Michael van Straten, a popular osteopath, naturopath, acupuncturist and nutritional consultant in UK shared these tweaks on how to keep your cholesterol to the right level to prevent any artery and heart diseases.

*Eat less saturated fat. Saturated fats increase the amount of cholesterol in the blood, and most of them are found in the fats around your pork chop, beef-steak, crispy pata and chicken skin. Even lean meat contains substantial amounts, especially if the animals have been intensively reared. You can remove all the visible fat, but for overall lower fat content, choose organic meat and poultry. Just because you can't see it, doesn't mean it isn't there.

All (processed) meat products including sausages, pate, pastries and burgers as well as lard, dripping butter and cheese contain high levels of saturated fats. Watch out for coconut and palm oils, widely used in food processing and high in saturated fats. Don't forget that Danish pastries, croissants and many other bakery products are also rich in saturated fats.

* Eat more mono-unsaturated fats. They're found in olive, walnut and rapeseed oils and in the flesh of avocados. These fats reduce the LDL cholesterol level without affecting the amount of HDL.

* Use modest amounts of poly-unsaturated fats. Sunflower, safflower and, best of all, rapeseed oils also help reduce LDL cholesterol, but they lower the levels of protective HDL. Rapeseed, however, has the least effect on HDL.

* Get your omega-3 fats and oats. These help prevent blood clotting and are highly protective against heart and arterial disease. They occur in all oily fish like salmon (pictured), sardines, herrings, mackerel, kippers, trout, anchovies and fresh tuna.

The soluble fiber in oats makes porridge a daily must both for prevention and treatment of raised cholesterol. Don't add salt or cream, but make it with half milk and half water. It's the cheapest and healthiest of all the breakfast cereals.

You may add oats to soups, stews, casserole as well as home-made biscuits and bread.