CHOLESTEROL

The American Heart Association estimates that over 40 million American adults have a high cholesterol levels, over 240, mg/dL. Elevated cholesterol levels are a know risk factor for heart disease, still the number one killer in the US. You can reduce the risk of heart disease by keeping your total blood cholesterol level below 200mg/dL. Every 1% drop in total cholesterol translates into a 2% drop in the risk of developing heart disease.

Know your numbers:

Total cholesterol is important, but other cholesterol factors are also important. Normal ranges for cholesterol include:

Total cholesterol - Under 200/DL
LDL Cholesterol - ≤ 130 mg/DL
HDL Cholesterol - 35-60 mg/DL
Triglycerides - <100mg/DL
Cholesterol screenings can help you find out how you are doing with your cholesterol levels.

DIET

Changing the diet is the first step to cholesterol reduction. The primary approach to dietary reduction of cholesterol includes:

Intake of certain types of fat can directly impact cholesterol levels. While hydrogenated oils usually do not contain cholesterol, they do impact cholesterol levels by increasing LDL cholesterol and decreasing the good HDL levels.
Increase consumption of omega 3 fatty acids. These essential fatty acids, found in certain leafy green vegetables, nuts such as walnuts, brazil nuts, hazelnuts, pecans; seeds , tahini and oils such as Soya Bean Oil, Canola Oil, Rapeseed Oil, Linseed/Flaxseed Oil; have been shown to help lower cholesterol levels.
Increase fiber intake. Soluble fiber, such as that from oats and Psyylium, have been shown to help lower cholesterol levels when part of a healthy diet. The recommended daily intake of the soluble fiber from oats and Pysllium is at least 3 grams per day, and intake of total dietary fiber is 11 grams per day. When adding extra fiber in the diet, or via supplements, it is important to remember to drink pleny of water.
Increase intake of soy foods. Soy protein lowers cholesterol levels. Soy foods are very low in saturated fat, high in protein and they contain no cholesterol. The FDA has even approved a health claim for you: "Diets low in fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease." In the last 25 years, several studies have shown that eating soy protein can lower total cholesterol levels an average of 9%.
Eat plenty of fresh organic fruits and vegetables. These provide the vitamins, minerals and fiber essential for overall good health.

SUPPLEMENTS

Making dietary changes is essential for cholesterol reduction, but it is not always enough to lower blood cholesterol levels significantly. Here are some supplements that have been studied and shown to help reduce total cholesterol:

Vitamin E. Long known as the heart antioxidant, vitamin E plays a definite role in cholesterol reduction. One issue with LDL cholesterol is that it can become oxidized in the body, resulting in a build-up of cholesterol in arteries. Studies show that vitamin E reduces oxidation of LDL cholesterol, thereby reducing one of the risk factors for cardiovascular disease.

Gugulipid. Guggul, or Gugulipid, is the extractof the mukul myrrh tree, native to India. Gugulipid is rich in sterols, plant compounds that block the reabsorption of cholesterol from the intestines, reducing blood levels of cholesterol. Clinical studies have confirmed that guggul has an ability to lower both cholesterol and triglyceride levels without side effects.

Garlic. Garlic is possibly the most beneficial food available for cardiovascular health. It has been shown to help lower both cholesterol and high blood pressure. One study found that taking garlic supplements lowered total cholesterol levels by 11.5%. The same study found that combining garlic supplements with fish oil supplements resulted in further reduction, up to 12.2%.

Policisanol. Policosanol is a compound derived from sugar cane wax. It contains eight sugar alcohol compounds that work to reduce cholesterol while working against aggregation (blood clotting). Studies have confirmed the cholesterol-lowering effects of policosanol, and show it to be a very promising natural alternative to classic lipid-lowering drugs, such as statin drugs.

Red Yeast Rice. When red yeast is fermented on rice, the result yields a potent herbal complex with heart benefits. Red Yeast Rice is rich in compounds chemically related to statins, the widely prescribed drugs known for their cholesterol- lowering action. Scientific research has shown red yeast to be positive natural agent in reducing cholesterol levels.

Lecithin. Most commonly derived from soy beans, lecithin enables fts, such as cholesterol, to be dispersed in water and removed from the body, thus protecting the arteries from fatty buildup.

These natural products, used in combination with a healthy low fat, high fiber diet exercise, can help bring your cholesterol levels under control.