Hair Health

  About hair: Not just on your head

Did you know that your whole body is covered with hair? Well, almost your whole body. Your lips, the palms of your hands, and the bottom of your feet don't have hair on them. But just about everything else does, from your cheeks and fingers to your knees and toes, and, of course, your head.
Some of those hairs are so tiny and so light in color that they're really hard to see. On your cheeks, they're almost like peach fuzz. Hair on your arms and legs is a little easier to see and feel, and usually gets thicker as you get older. The longest and thickest hair of all is on your head.  

The hair on your body has some special jobs. It helps protect you and keep you warm. Your eyelashes keep dirt and dust out of your eyes. Your eyebrows also protect your eyes, and stop sweat from running into them.
Sometimes you can have problems with your hair or your scalp (the skin on your head) and you might need to talk to a doctor. It might sound kind of funny, but the best doctor to see for hair problems is a skin doctor (dermatologist). That's because hair grows out of your skin.
Look around and you'll notice that everybody's hair is different because there are so many combinations of hair types, colors, and styles. It can be short, long, curly, straight, thick, thin, blond, black, brown, or red. Most of those things are decided by the genes you get from your parents.

  Taking care of your hair

Hair may be dead, but that doesn't mean you shouldn't care for it. You should wash it regularly. Actually, what you really need to be sure to wash is your scalp. The best way to get your hair and scalp clean is to:

1. Get it really wet.
2. Use a small amount of shampoo. A squirt about the size of a quarter is enough.
3. Massage the shampoo into your scalp. Don't scrub the scalp too hard.
4. Rinse really well, until you don't see any more bubbles or suds on your head or going down the drain.
5. Gently dry your hair with a towel.
6. Comb it out carefully with a wide-tooth comb, especially if it's curly. Don't yank or tug on it, because that can break the hair or pull it out.
7. Let your hair air dry whenever you can. Hair dryers can be tough on hair.

If your scalp is itchy, dry, and flaky, it could be because you aren't rinsing all of the shampoo out. Or it could be because you have something called dandruff. If you have dandruff, when you scratch your head, the skin flakes off and lands on your clothes. It's really noticeable if you're wearing dark colors. You can use a special shampoo that your parents can buy at the store. There are many to choose from. Talk to your doctor or a skin doctor (dermatologist) to help you decide on the best shampoo for you.
How often you wash your hair depends on what it's like and what you do during the day. If your hair gets oily quickly, it needs to be washed more often. Straight hair can get oily quickly. Very curly hair is not as oily and can be washed less often. If you have very curly, kinky or thick hair, it might be too dry and look frizzy. Using a conditioner after you wash your hair might help, but that doesn't make it healthier. Remember, hair is already dead, but conditioner can make it look better.

All kinds of things can damage hair and make it break off or get too dry. To protect your hair, be careful around:

• The sun (which is one reason why you should wear a hat when you go outside).
• Chemicals (such as chlorine) in pools (so you should wash your hair after swimming in a pool).
• Products and treatments that make hair curly or straight or change its color.
• Things you use to style your hair, such as curling irons, flat irons and hair dryers (so don't use them too much, especially if your hair seems to be getting drier or breaks easily).

One of the common types of hair damage is split ends. Look really closely at the end of a hair, and you might notice that the end is split apart. Because hair is dead, though, you can't repair split ends. All you can do is cut them off.
If you're worried about your hair or scalp, ask your parents to take you to your doctor or a skin doctor, who also cares for hair.

  Losing hair

Every day you lose hair. About 50 to 100 of them fall off your head. That's normal and you probably don't notice because other hairs keep growing. But sometimes, people lose a lot more hair than that. Is your grandpa or dad bald or losing his hair? Maybe even your grandma has thin hair. It's pretty common. Half of all men have bald spots by the time they're 50. Some women do, too. There are some medicines that might help.
There are other reasons people can lose hair, too, including:

• Infections
• Certain medicines
• Cancer treatment
• Eating disorders, which happen when people don't eat enough or make themselves sick right after they eat.

Alopecia, a condition that makes hair fall out quickly, either in patches or completely. This can happen to kids and teenagers, but it's not very common. No one's exactly sure why it happens, but some people think it's because something happened to the person's immune system, which keeps you healthy. Usually hair will grow back on its own.   Hairstyles such as tight ponytails and braids that can pull out hair. Hair brushing too hard or too often.

Alopecia in a girl who had worn tight “corn row” braided hair for several year. Patches of alopecia occurred between the braids.

• Chemicals that are used to make the hair curly or straight, or change its color. They can damage hair and make it break.
• Styling products such as hair dryers, curling irons, and flat irons, which are used to straighten hair.

Luckily, most of these things can be stopped or treated. If you are losing more hair than you think you should, talk to your parents. They might take you to see a skin doctor (dermatologist), who treats hair problems.
If your parents want to know about hair loss, they can visit Hair Loss.

  Lice: Creepy crawlies in your hair

If your head has been extra itchy lately, and you think you feel things moving around on your scalp, you might have lice. Yuck! Lice are tiny bugs about the size of a sesame seed that like to live in human hair. Like mosquitoes, they feed on your blood. When they bite your scalp, it itches. Here are some things you should know about lice:

• They don't fly or jump. They spread when kids put their heads together or share hats, scarves, combs, or brushes. So try not to do that with your friends.
• Having them doesn't mean you're dirty. Lice are perfectly happy in clean or dirty hair.
• They're very common, especially in kids.
• You can get rid of them.

  Finding those tricky lice

 

A magnified picture of an adult louse.

If you feel itchy, or a note comes home from school that someone in your class has lice, be sure your parents look very closely at your hair and scalp (the skin on your head).

Because lice move quickly, it's often hard to see the live bugs. Your parents are more likely to see the eggs that lice lay. These eggs are called nits, which: A magnified picture of a nit attached to a strand of hair. Attach to the hair near the scalp. Look like tiny seeds. May be yellow, brown, tan, or even sort of clear. Are really hard to scrape off: If your mom or dad sees something on your hair and it comes off easily, it's probably just lint or a flake of skin. If it seems stuck to your hair, it might be a nit.   Head lice Also called Pediculus humanus capitis                 Head lice: This magnified picture of head lice on a fine-tooth comb shows that these bugs are tiny. Having head lice does not mean you are dirty. Most people get head lice when they have head-to-head contact with someone who has head lice. Head-to-head contact lets the lice crawl from one head to another head. The lice do not care whether the person has squeaky-clean hair or dirty hair. The lice are looking for human blood, which they need to survive. Millions of people get head lice each year. Head-lice infestations are especially common in schools. In the United States, it is believed that about 6 to 12 million children between 3 and 12 years of age get head lice each year. Head lice are not known to spread disease, but having head lice can make your scalp extremely itchy. If you scratch a lot, it can cause sores on the scalp that may lead to an infection. Some people lose sleep because the itch is so intense. Treatment, which most people can do at home, usually gets rid of head lice. If you have trouble getting rid of the lice or have an infection from scratching, you should see a dermatologist.

Manicure and pedicure health safety

Having beautiful nails is less a matter of luck and more a matter of caring for them correctly. Here are dermatologists’ top manicure and pedicure tips:

1. Apply a cream to moisturize your nails, especially after removing nail polish since most removers contain chemicals that dry the nails.
2. To prevent infection, never cut or forcefully push back your cuticles. If you must push them back, only do so gently after a shower or bath.
3. While most nail salons follow strict cleanliness and disinfection guidelines, look for the following when visiting a salon:

• Does your nail technician have the necessary experience and/or license, if required?
• Are the stations clean?
• Does the nail technician wash her hands between clients?
• Are there dirty tools lying around?
• In addition, do not hesitate to ask how they clean their tools.

4. Shave your lower legs after getting a pedicure, not before. That means not shaving your lower legs for at least 24 hours before you get a pedicure. If you nick yourself while shaving, a pedicure could put you at risk for an infection.
5. If you get frequent manicures and pedicures, consider purchasing your own tools to be used at the salon.
6. In addition, check that the pedicure footbaths and filters are thoroughly disinfected before you use them. If they are improperly cleaned, they can harbor bacteria and fungus. If the salon does not appear clean, then move on.
7. If you want to wear a bright red or orange polish, prevent discoloration by applying an extra layer of base coat. If your nails become yellowed and discolored from the polish, your nails should return to normal color over several weeks if the same color is not reapplied.
8. While some people beg to differ, there is no scientific evidence that immersing nails in gelatin makes them stronger. Polishes that contain strengthening ingredients increase nail stiffness, which may make nails break more frequently.
9. Do not wear artificial nails to cover up nail problems as they may make them worse. Artificial nails are not recommended for people who are prone to fungal infections or have brittle nails. For people with healthy nails, artificial nails can be fine as long as they are not worn continuously.

• Know what products are used in your artificial nails as the substances used can cause an allergic reaction in some people. If you develop a rash or other reaction, tell your doctor what products you used.

Emotional Health

Learn about how to deal with common problems such as stress, anger, depression, friendships, and more.

Jump to:

Eating Disorders

General Emotional Health

Teen Safety

 

Eating Disorders:

Eating Disorders

Supporting Young Women with Eating Disorders: A Guide for Family Members & Close Friends

Sports and Menstrual Periods: The Female Athlete Triad

 

General Emotional Health:

Anger Management

Building a Healthy Body Image and Good Self-Esteem: A Guide for Teens with Facial Differences

Cliques

Coping with Loss

Counseling and Therapy

Dealing with Divorce and Separation

Depression: A Guide for Teens

How to Get Help

Treatment Options

How to Cope

Friendships: A Guide for Teens

Friendships: A Guide for Tween Girls

Why are friendships complicated sometimes?

How can I meet new friends?

How can I hold onto a friendship?

What if my parents don't like my friends?

What if I like my friends but I don't like what they're doing?

Can my best friend be a boy?

How do I choose if I get invited to two parties on the same day?

Healthy Relationships

Making Healthy Sexual Decisions

Panic Attacks and Panic Disorder

Peer Pressure

Self-Esteem & Body Image

Self-Injury

Speaking Up for Yourself

Stress and How to Lower It

Test Anxiety

Teen Safety:

Cyber bullying

Safety in Relationships

Safety on the Internet: A Guide for Teens

Safety on the Streets

Suicide Prevention

Teen Safe Project - For Teens, Educators, and Health Professionals

People with good emotional health are in control of their thoughts, feelings and behaviors. They feel good about themselves and have good relationships. They can keep problems in perspective.

It's important to remember that people with good emotional health sometimes have emotional problems or mental illness. Mental illness often has a physical cause such as a chemical imbalance in the brain.

Stress and problems with family, work or school can sometimes trigger mental illness or make it worse. However, people with good emotional health have learned ways to cope with stress and problems. They know when they need to seek help from their doctor or a counselor.

What about anger?

People are sometimes not aware of what causes their anger, how much anger they are holding inside or how to express anger. Certain events or actions by other people can make you angry. Also, many little things can build up to make you feel that life is treating you unfairly.

If you find yourself becoming increasingly irritable or taking unhealthy risks (like drinking too much or abusing drugs), it may be because you have a problem dealing with anger. It's very important to talk with your doctor or a counselor about getting help.

What can I do to avoid problems?

First, try to recognize your emotions and understand why you are having them. Learning how to sort out the causes of sadness, frustration and anger in your life can help you better manage your emotional health. The box to the right gives some other helpful tips.

How does stress affect my emotions?

Stress can come from situations such as having personal or work problems, having too much to do or too many responsibilities, working too hard and being exhausted.

Your body responds to stress by making stress hormones. These hormones help your body respond to situations of extreme need. But when your body makes too many of these hormones for a long period of time, the hormones wear down your body - and your emotions. People under stress are often emotional, anxious, irritable and even depressed.

If possible, try to change the situation that is causing your stress. Relaxation methods, such as deep breathing and meditation, and exercise are useful ways to cope with stress.

Can emotional problems be treated?

Yes. Counseling, support groups and medicines can help people who have emotional problems or mental illness. If you have an ongoing emotional problem, talk to your family doctor. He or she can help you find the right type of treatment. 

Healthy Eating

Healthy eating is a way of balancing the food you eat to keep your body strong, energized, and well nourished. This guide was created to help you learn about healthy eating, and ways to plan nutritious meals and snacks. When you eat well, you are taking good care of your body.

Healthy eating is a great way to:

• Have energy all day long
• Get the vitamins and minerals your body needs
• Stay strong for sports or other activities
• Reach your maximum height (if you are still growing)
• Maintain a healthy weight
• Prevent unhealthy eating habits, like skipping meals and feeling overly hungry at the next meal

What is “healthy eating?”

• Aiming for regular meals (usually 3 meals per day in the morning, afternoon, and evening) and healthy snacks (when you are hungry or need extra energy)
• Eating foods from all of the food groups (grains, fruits, vegetables, proteins, dairy proteins, and healthy fats) each day to meet your nutritional needs
• Balancing nutrient-rich foods with moderate amounts of other foods, such as sweets or fast foods
• Eating when hungry and stopping when full

Tips for Healthy Eating

1. Don't skip meals - plan meals and snacks ahead of time.
   • Believe it or not, eating 3 meals with snacks in between is the best way to maintain your energy and a healthy weight. You are more likely to choose foods that are not as healthy when you skip meals and are over-hungry.
   • Eat breakfast. 20% of teens skip breakfast, which makes them more likely to over-eat later in the day.
   • Eating away from home? Don't leave yourself stranded—take foods with you or know where you can go to buy something healthy and satisfying.
2. Learn about simple, healthy ways to prepare foods.
   • Try healthier ways to cook foods such as grilling, stir-frying, microwaving, baking, and boiling instead of deep frying.
   • Try fresh or dried herbs (basil, oregano, parsley) and spices (lemon pepper, chili powder, garlic powder) to flavor your food instead of adding less healthy toppings such as butter, margarine, or gravy.
   • Trim the skin and fat off of your meat—you'll still get plenty of flavor and it's more nutritious.
3. Sugar - avoid getting too much.
   • Sugary drinks are a big source of empty energy. This means that they contain a lot of energy (in the form of calories) that your body may not need, and they don't contain a lot of nutrients (vitamins, minerals, protein, or even fiber). Try diet sodas, sugar-free drink mixes, water, and flavored waters instead of regular drinks or juice. Even “natural” unsweetened juices contain a lot of energy you may not need. Don't go overboard—if you are going to drink regular soda or juice, try to limit the amount you drink to 4-8 ounces, one time per day.
   • Lots of sugar is also found in foods such as cakes, cookies, and candies. Whole grain or wheat desserts may contain less sugar. It's okay to enjoy these foods once in a while as long as they don't replace healthier foods.
4. Solid Fat - avoid getting too much
   • Foods with solid fats such as butter, cream, hydrogenated oils, or partially hydrogenated oils contain saturated and possibly trans fats. This can be a big source of empty energy too, without many nutrients. Try lean proteins such as beans, fish, and poultry, or heart healthy oils such as olive or canola oil instead.
   • As with sugar, solid fats can be found in desserts too. Choosing desserts made with fruit purees or olive oil instead of butter and cream can be healthier options, but it's also okay to enjoy these foods once in a while, as long as they don't replace healthier foods.
5. Be mindful when eating
   • Slow down when you eat. Try to relax and pace yourself so that your meals last at least 20 minutes, since it takes 20 minutes for you to feel full.
   • Listen to your body. Eating when you are hungry and stopping when you are full will help your body balance its energy needs and stay comfortable. Ask yourself: Am I eating because I'm hungry, or because I'm stressed, angry, sad, or bored?
   • Try naturally fiber rich foods, such as whole grains, vegetables, and fruits so you feel comfortably full.
6. Avoid “diet thinking.”
   • There are no good foods or bad foods. All foods can be part of healthy eating, when eaten in moderation.
   • You do not need to buy low carb, fat-free, or diet foods. These foods are not necessarily lower in calories—they usually have lots of other added ingredients to replace the carbs or fat.
   • YOU are more important than your weight or body size—believe it! Your health and happiness can be hurt by drastic weight loss plans. If you have not yet reached your adult height, rapid weight loss could interfere with your growth. Instead of trying extreme approaches, focus on making small lifestyle changes that you can stick with for life. This approach will leave you feeling healthier and happier in the long run.

Remember

• Healthy eating means eating 3 balanced meals a day with healthy snacks in between.
• Eating healthfully means eating foods from all the food groups.
• Healthy eating keeps your body strong.

Gynecology & Reproductive Health

Info on pelvic exams, endometriosis, polycystic ovary syndrome, MRKH, cancer, premature ovarian insufficiency, and other gynecological and reproductive health issues.

Jump to:

Cancer Survivors

Chronic Conditions

General Reproductive Health

Gynecological Issues

Hormonal Treatments for Common Problems

Medical Tests

 

Cancer Survivors

Reproductive Questions and Answers for Cancer Survivors

Hormones and Ovaries

Premature Ovarian Failure (POF)

Fertility and Pregnancy

Fertility Treatments

Other Fertility Issues

Sexual Relationships After Cancer

Chronic Conditions

Jump to:

Endometriosis

Impact of Chronic Illness on College Planning

MRKH

Primary Ovarian Insufficiency (POI)

Polycystic Ovary Syndrome (PCOS)

 

Endometriosis

Endometriosis: A Guide for Teens

Endometriosis FAQ's

Hormonal Therapy Options

Continuous Hormone Pills

Continuous Hormone Pill FAQ's

Coping with Endo Pain

Managing Pain at School

Managing Pain, Activities, and Friendships

Pain and Symptom Tracker

Pain Mapping Worksheet

Endo, Nutrition, and Exercise

Endometriosis and College Planning

Glossary of Endo Terms

Additional Endo Resources

Endometriosis in Teens: A Guide for Friends, Siblings, and Significant Others

Endometriosis in Teens: A Guide for Parents and Guardians

Endometriosis Quiz

Polycystic Ovary Syndrome

Polycystic Ovary Syndrome (PCOS): A Guide for Teens

Oral Glucose Tolerance Test

My Period Trackers

PCOS and The Pill

PCOS, Insulin, and Metformin

Spironolactone and PCOS

My Medication List

PCOS Nutrition Guide

Top 10 PCOS Tips

The Nutrition Facts Label and PCOS

Nutrition Labels and Food Shopping Tips

PCOS-Friendly Food Suggestions

Healthy PCOS Snack Attack

Sample PCOS-Friendly Menus

PCOS-Friendly Recipes

PCOS Meal Assessment Worksheet

PCOS Fitness Plan Worksheet

The CYWH PCOS Resource Book

Additional PCOS Resources

PCOS Online Chat

PCOS Quiz

Polycystic Ovary Syndrome (PCOS) in Teens: A Guide for Parents and Guardians

Polycystic Ovary Syndrome (PCOS) in Teens: A Guide for School Nurses, Health Educators, and Others

 

SOPK

Guide pratique sur le syndrome des ovaires polykystiques (SOPK) pour les adolescentes

 

Primary Ovarian Insufficiency (POI)

Primary Ovarian Insufficiency (POI)

 

MRKH

MRKH: A Guide for Teens

Diagnosis

Treatment Options

Frequently Asked Questions

Instructions on the Use of Vaginal Dilators

MRKH: A Guide for Parents



 

General Reproductive Health

Menstrual Periods

Period Products

Puberty

Types of Hymens

Your First Pelvic Exam

Gynecological Issues

Abnormal Pap Tests

Amenorrhea

Labial Hypertrophy

Lichen Sclerosis

Ovarian Cysts

Painful Periods (Dysmenorrhea)

Premenstrual Syndrome (PMS)

 

Hormonal Treatments for Common Problems

Medical Uses of the Birth Control Pill

 

Medical Tests

MRI

Pelvic Ultrasoun

High and low Cholesterol for health

There are a few things that can lead to high cholesterol: what you eat, how physically active you are, and your genetics. You can't do anything to change your genetics, but you can make positive lifestyle changes that will help to control your cholesterol.

What is cholesterol?

Cholesterol is a waxy fat-like substance that's naturally made in your body, by your liver. It's needed to make hormones and Vitamin D. Cholesterol is also used to make a substance that helps to digest some of the food you eat.

Two types of cholesterol - HDL and LDL: There are two types of cholesterol that is usually measured in your blood: HDL and LDL. The "good" kind of cholesterol is called: HDL cholesterol. Ideally this number should be as high as possible. LDL cholesterol is referred to as the "bad" cholesterol so the goal is to keep this number low. Most people who have high cholesterol have too much LDL. It is this type of high cholesterol that health care providers are concerned about.

Why do I have high cholesterol?

If you have high cholesterol it means your body is making too much of it or you are eating too many foods that are high in cholesterol, saturated fat and/or trans fat. If a person's body makes too much cholesterol, it causes them to have a higher than normal "cholesterol level".

What foods and drinks contain cholesterol?

There's cholesterol and saturated fat in animal products that we eat and drink, such as milk, butter, meat, poultry, ice cream, and eggs. Trans fats, which are artificially made by food manufacturers, can show up in foods such as french fries, donuts, pie crust, and cookies. Check the nutrition facts label to see if any amount of trans fat is listed and try to avoid foods that contain any if you can.

Do I need cholesterol?

Everyone needs to have some cholesterol in their blood, but having too much can lead to heart disease. Keeping your cholesterol levels within the normal range is one thing you can do to lower your chances of developing heart disease as an adult.

How can I lower my cholesterol?

If you have high cholesterol you can work towards lowering it by losing weight if you are overweight, exercising, not smoking, and choosing healthy foods and drinks.

• Read the Nutrition Facts Label on food products you buy
• Pick foods that are low in saturated fat, trans fat, and cholesterol.
• Choose healthy fats such as olive oil, vegetable oil, nuts, avocado, and margarine.
• Eat more whole grains such as: whole grain bread, whole-wheat pasta, brown rice, and oatmeal. Foods such as oats that have soluble fiber in them grab onto cholesterol in your digestive system and drag it out before it has a chance to get into your blood.
• Eat more fiber: fruit, veggies, beans and whole grains. You should aim for 25-28 grams of fiber per day.

Girls ages 9-18 should get 30% of their calories each day from fat, but only 7% from saturated fat (about 12.4-14 grams per day) and should limit cholesterol in food to less than 200 mg/day.

What if I don't want to change what I eat?

It can be overwhelming to think about making changes to the way that you're used to eating. It's a good idea to start with small changes that are the easiest to make and then go from there. For example, you could start by eating oatmeal for breakfast or by switching from eating meat every day to eating fish twice a week.

Here's a chart of other things you can swap out to help keep cholesterol levels under control.

Instead of	Eat
Hamburger	Veggie burger
Ice cream	Frozen yogurt
3 eggs	1 egg and 2 egg-whites
2 slices pepperoni pizza	1 slice vegetable pizza with a side salad
Mayonnaise on your sandwich	Hummus on your sandwich
Butter	Plant-based spreads such as Benecol®, Smart Balance®, or Olivio®
Creamy salad dressing	Oil and vinegar based dressing
Cereal with high sugar content	Oatmeal or high fiber cereal
Cheese and crackers	Trail mix (nuts and raisins)

Remember

• Everyone has some cholesterol in their body, and it's necessary for making hormones.
• High cholesterol can be caused by what you eat as well as your genetics.
• Limiting the amount of saturated fat in your diet and being physically active are ways of decreasing your cholesterol level.

List of High-Cholesterol Foods to Avoid on Your New Diet

When beginning a low-cholesterol diet, it is helpful to refer to a list of high-cholesterol foods (and high-saturated fat foods) to avoid. Diets high in saturated fat and cholesterol can contribute to high total cholesterol and high LDL ("bad") cholesterol level in the body, increasing your risk for coronary artery disease caused by atherosclerosis (plaque build-up in the arteries).
Remember that it is never too late to adopt healthier eating habits. Use this handy sheet on which foods to limit in your diet to start improving your diet today!
EGGS AND MEAT
Limit whole eggs. The American Heart Association recommends consuming no more than one whole egg daily. Use egg whites or egg substitute for recipes calling for more than one whole egg. (Note that you do not have to eliminate eggs entirely.)
Limit high-fat cuts of beef; top loin, T-bone, tenderloin, porterhouse, brisket, rib-eye, and flank steak. Choose meats labeled "choice," "select," and "lean."
Avoid "organ" meats such as liver and sweetbreads, which have as much as 375 mg of cholesterol per 3 ounce serving.
Limit processed and luncheon meats such as bologna, ham, hot dogs, sausage, and packaged lunch meats; they are are high in saturated fats and sodium.
Avoid duck and goose (lean, skinless breast or leg are lower-fat choices). Avoid frying in duck or goose fat.
DAIRY
Limit your intake of whole-fat dairy products such as butter and whole milk, as well as 2% fat dairy products (such as yogurt and cheeses).
If you are used to drinking whole milk, or using full-fat dairy products, try switching to low-fat or 1% milk and dairy products. Once you feel comfortable with low-fat or 1%, try skim milk or non-fat dairy products.
OILS
Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet. Check the food labels of packaged foods for the terms "hydrogenated" or "partially-hydrogenated oil." If these terms appear as one of the first five ingredients, it would be advisable to avoid or limit those products.
SIDES
Limit French fries and other fried dishes made with partially hydrogenated or saturated fats. Try baked sweet potato "fries" for a healthier alternative.
DESSERTS
Limit cakes, cookies, crackers, pastries, pies, muffins, and doughnuts (especially those made with made with partially hydrogenated or saturated fats). When baking at home, consider low-fat recipes to make your desserts more cholesterol-friendly.
Keep in mind that your new cholesterol-friendly diet does not have to be as restricted as you may have expected it to be. Although it does involve limiting or avoiding the foods listed above, there are plenty of new foods and recipes to ADD in as well.

Your cholesterol is too high. Well, perhaps not specifically you, but thousands of Britons have this news broken to them by doctors every day. We all have an amount of this special type of fat in our blood. It is essential for many bodily functions, but most of us – 60 per cent  – have too much.
High cholesterol is a key factor in developing heart disease, which claims three times more lives than breast cancer and twice as many as lung cancer. The good news is that lowering your cholesterol is the biggest thing you can do to reduce your risk.
It’s something TV personality Gabby Logan, for one, is keen to promote. ‘A key risk factor for heart disease is high cholesterol but you can protect yourself with simple changes to lifestyle and diet,’ says Gabby, who is supporting the British Heart Foundation Love Your Heart campaign.

+4

The big six: TV sports presenter Gabby Logan, right, is backing the drive to lower Britain's cholesterol using these six food groups

But just how can you do this? Much of the health advice on the matter, including that on the NHS Eat Well site, is vague, leading to many misconceptions and myths.
So can diet alone be used to bring down high cholesterol – or should we leave it all to statins? The answer for very many people is yes, you CAN reduce your levels significantly through making changes in your diet. Should we stop eating eggs? Aren’t they high in cholesterol?  In fact, the answer is no. No food  is prohibited, so you can still eat cheese, red meat and chocolate, within the limits of a low-fat diet.

More...

• A spare tyre won't just give you a heart attack - it raises your risk of BLEEDING to death, too
• Forget hot toddies for a cold - try a flu-busting ICE CREAM instead
• Mother risks death if she eats a pear or a tomato due to rare reaction to fruit and veg

Confusingly, countless foods carry labels claiming they can protect your heart or cut cholesterol. They work, but you have to take them in  a specific way to reap the benefits. To find out what we should – and shouldn’t – be eating to lower cholesterol levels, we spoke to leading diet and heart health experts.
Now turn over for our brilliantly simple step-by-step guide – which includes building six food types into your diet – and you may be able to lower your reading by up to 20 per cent in three months . . .

1. SMART FOODS

WHAT
These include Flora pro.activ and Benecol yogurt shots, as well as other products containing stanols and sterols. These naturally occurring molecules, which are found in plants, block the absorption of dietary cholesterol, which is then excreted with other waste.

PROOF
Studies have shown that plant sterols reduce cholesterol levels by seven to ten per cent within three weeks, as part of a diet low in saturated fat.

DOSE
You need to consume 2g in one go alongside your biggest meal of the day, each day, to get the full effect. The best form is the yogurt shot drinks that provide this amount of plant sterols alongside just under 40 calories and 1.4g of fat. You need to eat six teaspoons of fortified margarine to get the same amount of sterols, which delivers 150 calories and 18g of fat, although low-fat margarines  with sterols are now also available.

EXPERT ADVICE
Drink with your main meal as sterols reduce the amount of fat absorbed. ‘A shot with your morning coffee or little bits of margarine through the day will not produce the same benefits,’ says Catherine Collins, principal dietician at St George’s Healthcare NHS Trust.

2. FIBRE

WHAT
The high fermentable-fibre content of beans and pulses means that they cannot be digested easily by the gut. This fibre binds to cholesterol so that it is removed through waste. High-fibre bread can be added to the  diet to boost fibre intake further.

PROOF
A meta-analysis of 67 studies on dietary fibre and cholesterol levels revealed that consuming more  fibre helped reduce ‘bad’ LDL cholesterol by a small but significant amount.
Fibrous foods such as beans  also trick the body into absorbing less saturated fat, which can help control weight and protect arteries from heart disease.

DOSE
Eighteen grams a day. Around 5g will come from oat-based products and you can get the rest from just a slice of high-fibre toast and two tablespoons of beans. Fruit and veg will also boost fibre intake.

EXPERT ADVICE
Just swapping white bread for wholemeal can lower cholesterol levels, a manageable step for everyone.
‘It’s easy for most people to add fibre to their diet,’ says Linda Main, of the cholesterol charity HEART UK.

3. NUTS

WHAT
Most nuts, including almonds, walnuts, pecans and peanuts, are good for lowering cholesterol. However, avoid salted varieties, especially if you have raised blood pressure. It is not clear how nuts lower cholesterol, but it might be because they contain plant sterols as well as monounsaturated fats that protect blood vessels from damage. They are also high in fibre and Vitamin E.

PROOF
In 2010, an American analysis of 25 studies on nut consumption and blood fat levels found that eating  a portion every day (eight to ten nuts, or a small  palm-full) reduced overall cholesterol by five per cent and was particularly good for people with high levels  of ‘bad’ LDL cholesterol.

DOSE
Between 25g and 50g of nuts daily.

EXPERT ADVICE
Linda Main says: ‘Nuts are very filling, so not only do they reduce cholesterol, but they can stop you snacking on too many other fatty foods afterwards. While nuts are in theory very calorific, it is unlikely all the energy  is available to the body.’

4. SOYA

WHAT
Soya milk, soy nuts, tofu and soya yogurts  may help the liver to take ‘bad’ LDL cholesterol out of the bloodstream. Using soya to replace dairy and meat can also displace saturated fat from the diet.

PROOF
There is some evidence, including a 2011 study, that soy protein can help reduce total cholesterol.
Although the effects were modest, some experts say that because soy products such as tofu often replace meat in the diet, they reduce the intake of saturated fat from other sources.

DOSE
Experts recommend having at least two to three portions a day. That is equivalent to half a litre of soya milk and a soya yogurt. The reduction in cholesterol may be as much as five per cent, but scientific proof  for this is limited.

EXPERT ADVICE
Start with one portion a day and slowly build it into  the diet from there. ‘If you don’t like soya, follow the other tips instead,’ advises Catherine Collins.

5. HEALTHY OILS

WHAT
Olive oil and rapeseed oil, which contain mainly monounsaturated fats, neither increase nor decrease cholesterol levels.
However, they help to make the  artery walls stronger, meaning that they are less likely  to be damaged by cholesterol. These fats are also cleared easily by the body.

PROOF
Studies suggest that replacing saturated fat such as lard and butter with these oils results in a fall in cholesterol. It may also stop LDL causing inflammation in the arteries, a key risk factor for cardiovascular disease.

DOSE
Two tablespoons a day used in cooking. A 2002 study found that consuming this amount of olive oil each day decreased total cholesterol by eight per cent in six weeks. Generally, studies suggest that virgin olive oil is best.

EXPERT ADVICE
Polyunsaturated fats from sunflower oils were considered to be as good as olive oils, but recently it has emerged that having too much of them causes oxidation, meaning they may increase furring of the arteries. However, remember that polyunsaturated fats are still better than butter and lard.

6. OATS

WHAT
Oats contain compounds called beta glucans, which give them their paste-like consistency. The beta  glucans form a thick gel inside the digestive tract  and bind to cholesterol in the gut, helping to prevent cholesterol from being absorbed by the body. The  gel and cholesterol are then excreted as waste.

PROOF
Analysis of 12 studies involving more than 1,000 people showed that adding beta glucans each day to your  diet via porridge, other oat-based cereals and oatcakes reduced cholesterol by up to five per cent within three months.

DOSE
Three grams of beta glucans a day. This is equivalent  to a small bowl of porridge, three oatcakes and two slices of oat bread. This would also contribute about  5g of your daily fibre intake (see panel, left).

EXPERT ADVICE
‘Studies show beta glucan is good for heart health  and it’s easy to eat more oats,’ says Linda Main. ‘There are now even breads with added oat bran. But people need to try to eat three portions a day  on a regular basis to have an effect. HEART UK have an Ultimate Cholesterol Lowering Plan fact sheet  that explains it all.’

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Harness the power of the six foods: Eat Your Way to Lower Cholesterol, by Ian Marber and Dr Laura Corr, published by Orion, £16.99

Q&A 'If cholesterol is so bad, why do we have it?'

Why do we need cholesterol if it can be so bad for our bodies?

Cholesterol is a fatty substance produced by the liver and used to build cell walls, create a protective glove around nerves and to make other chemicals such as hormones.
Cholesterol gets round our bodies  by combining with protein to form a protective coating around tiny balls of fat absorbed from our diet – termed lipoproteins. The purpose of this coating is to hold fat together, so we don’t have ‘oil slicks’ of fat in our bloodstream.
The two lipoproteins usually measured are low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is like a juggernaut – big clumps of fat and protein that trundle along the arteries and can only be cleared from our system by the liver. As it travels, fat can break away and enter the artery walls, becoming embedded. This build-up – called atherosclerosis – causes artery walls to narrow so blood cannot get through, resulting in blood clots that can trigger a heart attack or stroke.
HDL is known as ‘good cholesterol’. It is much smaller in size and hoovers up fat deposits from the artery wall as it moves around the body. This is why it’s important to know how much LDL and HDL are in your blood, as the ratio between these two types of fat is what really matters when it comes to risk.

What causes levels to rise?

They are controlled by our genes and diet. In the West, more people have high cholesterol than  in countries with a low-fat diet, such  as Japan. Eating foods high in saturated fat, such as butter, cream, processed meat such as sausages and fast food, means that our cholesterol goes up.

How is cholesterol measured?

The ratio between LDL and HDL is what matters. A blood test at your GP surgery can measure this. The result gives volume of cholesterol in a measurement called millimoles per litre of blood – or mmol. The target is to have an LDL reading below 3mmol and a total cholesterol reading (which takes into account the HDL and LDL) of 5mmol. People at high risk of heart disease – those with high blood pressure, who are overweight, older and may have family history of the disease – are told to get their total cholesterol lower, to 4mmol, with an LDL of 2mmol. The higher you score, the more chance of suffering heart disease in the next decade. Scores for total cholesterol above 8mmol will mean the person is at medium to high risk of cardiovascular disease (CVD), depending on age and blood pressure. Even a reading of 5 or 6mmol may be too high if you have other risk factors, such as rheumatoid arthritis.

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Good news: You do not have to give up on steak, red wine and dessert to lower your cholesterol

How often do I need to get a test?

After the age of 40, your GP should check your cholesterol every five years. If you have a family history of premature heart disease or raised cholesterol, you should tell your GP as soon as possible and would be eligible for tests before the age of 40.

Does a high reading mean I’m going to have a heart attack?

CVD can lead to heart attacks and stroke. It becomes a bigger worry the older you are, if you smoke, have high blood pressure, a family history of heart problems and don’t exercise. It’s the combination of cholesterol with these other things that triggers alarm bells.

Will I need to take statins?

If your total cholesterol is above 5mmol, most doctors will tell you to review your diet. If it is a lot higher, they may tell you to take statins because these drugs are likely to reduce cholesterol by 20 to 40 per cent – a massive drop. Doctors will prescribe statins to anyone with a 20 per cent chance of developing cardiovascular disease in the next decade. They will work out this risk based on a range of personal details. But they will still say you need to improve your diet as well.

So how much can diet alone help?

Diet can reduce cholesterol levels by ten to 20 per cent, which significantly decreases heart-disease risk. Studies show that for the average person, the drop is 13 per cent. For some of us, this may be enough.

How long does it take to work?

To slash cholesterol by as close  to 20 per cent as possible, you’ll need to adopt ALL of the healthy eating elements mentioned above  for at least three months. If you don’t see changes after three months, talk  to your doctor. For some, a healthy diet does not have a great effect.  Once your cholesterol has  reduced, you’ll have to keep up  the good work and stick to your new eating plan.