To reduce the risk of heart disease, it is essential to lower the level of LDL and increases the level of HDL cholesterol. This can be achieved by improving the diet and changing the life style. Diet is the most important factor. As a first step, foods rich in cholesterol and saturated fats, which lead to increase in LDL level, should be reduced to the minimum. Cholesterol-rich foods are eggs, virtually all



foods of animal origin as well as two vegetable oils, namely coconut and palm, are high in saturated fats and these should be replaced by polyunsaturated fats such as corn, safflower, soyabeans and sesame oils which tend to lower the level of LDL. There are mono saturated fats such as olive and peanut oils which have more or less neutral effect on the LDL level.

The American Heart Association recommends that men should restrict themselves to 300 mg. of cholesterol a day and women to 275 mg. It also prescribes that fat should not make up more than 30 per cent of the diet and not more than one-third of this should be saturated. The Association, however, urges somewhat strict regimen for those who already have elevated levels of cholesterol.

The sunflower seeds are valuable in high blood cholesterol. They contain substantial quantity of linoleic acid which is the fat helpful in reducing cholesterol deposits. on the walls of arteries. Substituting sunflower seeds for some of the solid fats like butter and cream will, therefore, lead to great improvement in health.

Regular drinking of a decoction of coriander seeds helps lower blood cholesterol. It is a good diuretic and helps stimulates the kidneys. It is prepared by boiling the dry seeds and straining the decoction after cooling.

Persons with high blood cholesterol level should drink at least eight to 10 glasses of water every day as copious drinking of water stimulates the excretory activity of the skin and kidneys. This, in turn, facilitates elimination of excessive cholesterol from the system.

Regular exercise also plays an important role in lowering LDL cholesterol and in raising the level of protective HDL. It also promotes circulation and helps maintain the blood flow to every part of the body. Jogging or brisk walking, swimming, bicycling and playing badminton are excellent forms of exercise.