Low fat diary and fat-free products are little short of a gift from the gods for those sticking to a cholesterol-busting diet. The key to reducing cholesterol is modifying your diet to cut out fatty foods so you reduce the build up of fatty deposits in your arteries.

The bad news is you are going to have to cut back on fatty foods such as red meat and foods that are naturally high in cholesterol like eggs, liver, kidneys and some shellfish. Like high fat meats, regular dairy foods that have fat -- such as whole and 2% milk, cheese, and ice cream -- are also high in saturated fat and cholesterol. The good news is you have a choice of delicious low fat and fat-free dairy products to keep you sane.

Dairy products are an important source of nutrients. You should eat 2 to 3 servings per day of low fat or fat free dairy products.

Remember: If you have high cholesterol you should immediately consult your doctor or healthcare professional and start a medically controlled diet.

What is cholesterol?

Everybody has cholesterol. Your liver has made most of the cholesterol in your blood from foods rich in saturated fat. Your body uses cholesterol to produce hormones involved with growth and reproduction. It is also essential for the digestion of fats. Cholesterol that is not used remains in your bloodstream and may build up to abnormally high levels. If there are not enough antioxidants in your body the cholesterol oxidises and then clings to your artery walls as fatty deposits, obstructing blood flow to organs such as the heart and brain.

Take a Tip:

Complementary medicine may help control cholesterol levels:

• Acupuncture elevates blood flow.
• Yoga decreases stress
• Breathing exercise
• Meditation

What dairy should I buy?

Milk

• Buy skim milk or fat free rather than whole or 2% milk. Skim milk has just as much or more calcium and other nutrients as whole milk - with much less saturated fat and cholesterol.
• Full cream fetish? Ease it in. If you now drink whole milk, you will probably find it easier to change to skim milk in steps so your taste buds can adjust. Drink 2% milk for a few weeks and finally skim. You’ll get used to the new taste gradually. And, with each step, you’ll cut down on the saturated fat and cholesterol.

Cheese

• When looking for hard cheeses, go for the versions that are "fat free", "reduced fat", or "low fat".
• When looking for soft cheeses, choose low fat (1%) or fat free cottage cheese, farmer cheese, or part-skim or light ricotta.
• If you are watching your sodium intake, choose lower sodium cheeses. Read the label to compare the sodium content.

Other Dairy Foods

• Buy low or fat free yogurt; like many other dairy foods, it is an excellent source of protein and calcium. Eat low fat or fat free yogurt alone or as a topping or in recipes. Try topping with fruit.
• Try low fat or fat free sour cream or cream cheese blends. Many taste as rich as the real thing, but have less fat and calories.

Fast Fact: Does eating chocolate feel sinful?

Relax. The chocolate we crave is loaded with antioxidants called flavonoids, which may benefit the immune system. And, they help prevent the oxidation of "bad" LDL cholesterol-the process that leads to artery-clogging plaques. In addition, a fat in chocolate called stearic acid raises our level of "good" cholesterol, HDL. Make no mistake. Chocolate is loaded with saturated fat and calories, so moderation is important. But a delicious chocolate at the end of a meal, when you're less likely to overindulge, is fine.

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