Now that the holiday cocktail parties are behind us, many people have waistlines and healthier lifestyles at the top of their lists when it comes to New Year’s resolutions. But there’s at least one health issue that often doesn’t get the attention it deserves — blood cholesterol levels that are too high.

A silent and potentially deadly threat, cholesterol can creep up to dangerous levels without warning. Modern lifestyles, with their fast-food temptations and desk-bound jobs, don’t help. But there is a wealth of information to help keep the risks of this all too common problem under control.

First, understand what you are dealing with. Although cholesterol is usually discussed in a negative light, it is a molecule essential for the body to function and can be a mystery hard for some people to understand, says Dr. Jacques Genest, a Heart and Stroke Foundation spokesman and professor in the faculty of medicine at McGill University.

“When we are looking for specific reasons why we have cholesterol in our bodies, the only answer we can provide is that it optimizes the function of the cell,” says Genest. “The body needs [cholesterol] to function, but too much of it can bring on negative effects to the heart and circulatory system and end in deadly results.”

Too much cholesterol in the bloodstream can cause a buildup of a sticky, plaque-like substance that adheres to the interior walls of major blood vessels. Over time, this buildup can cause your blood vessels to become narrower, making blood flow more difficult or blocking it entirely, thus leading to a stroke or heart attack. This decreased blood flow is known as atherosclerosis and is the leading cause of death, worldwide.

High blood cholesterol does not provide any warning signs or symptoms; as a result, it can go undetected for many years. So, in addition to living a healthy lifestyle, it’s important to monitor your cholesterol levels by having them checked regularly, says Cara Rosenbloom, a registered dietitian with Toronto-based Words to Eat By.

There are a number of factors, both environmental and genetic, that can affect your cholesterol levels. The environmental factors include exercise, diet, smoking, body weight, alcohol and some medications.

“In addition to these factors, which can increase the risk of heart disease, high blood pressure and diabetes,” says Genest, “stress levels can also be a factor in a person’s risk of having a heart attack.”

The most recent report from the U.S. National Heart, Lung and Blood Institute in Bethesda, Md. recommends that everyone over the age of 20 have their cholesterol blood levels checked at least once every five years. The report also notes that in this age of fast food and video games, high cholesterol has been observed in children as young as age 11 or 12. So, if high cholesterol levels run in your family, your children should be checked before the age of 20.

When looking at your diet, foods that are high in saturated and trans fats can raise blood cholesterol levels, says Rosenbloom: “Saturated fat is found in meat, poultry skin and full-fat dairy products such as butter, cheese, cream and whole milk. As well, trans fat is found in foods that are made with hydrogenated oils, such as doughnuts, french fries and other snack and junk foods. To keep cholesterol levels low, choose [fewer] of these foods. Choose healthy fats from oils, nuts, seeds and fish instead.”

Eggs and shrimp — sometimes thought to be off the “good” list — remain healthy choices.

In general, high-fibre foods help lower cholesterol levels. These include vegetables, fruit, whole grains, nuts, seeds and legumes such as beans and chickpeas. IE