Week 206 :: What Is The Best Diet To Lower Cholesterol?

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TOPIC: What Is The Best Diet To Lower Cholesterol?

For the week of: July 16 - July 21
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Cholesterol can be very complex. It is a necessity of life, and too much can turn to a potential health threat.

What is the best diet to lower bad cholesterol?

What types of nutritional supplements can help lower cholesterol?

How can one raise their good cholesterol?

* IMPORTANT: Please make sure your responses are original and not copied from previous topics.

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[bendo]

Like many things in life, some cholesterol is good, but too much of a good thing can be bad. Cholesterol is necessary for producing the bile that helps digest the fats in our food. It also helps stabilize and protect cells, and it plays a key role in the production and use of vitamin D and certain sex hormones. But extra cholesterol can build up and constrict or block arteries, leading to angina, heart attacks, and stroke.
• What is the best diet to lower bad cholesterol?
• 1. Whole grains and oats – a five-year Insulin Resistance Athersclerosis Study showed that people whose diets contain the most whole grains “had the thinnest carotid artery walls and showed the slowest progression in artery wall thickness.”
• 2. Blueberries – a compound in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs with fewer side effects.
• 3. Pistachios, 4.Walnuts, and 5. alamonds – a Penn State study showed that eating pistachios significantly lowers LDL (bad) cholesterol levels. Research published in the Journal of the American College of Cardiology showed eating walnuts after a high-fat meal might protect your heart. Omega-3 fats and antioxidants in nuts work to reverse the arterial damage caused by saturated fats.
• 6.Avocados, 7. Olives, and 8. Olive oil – 26 of the 30 grams of fat in an avocado are heart-healthy, unsaturated fats that can increase your levels of HDL cholesterol. The good fats in avocados, olives, and olive oil protect against heart disease and diabetes.
• 9. Flaxseed oil– flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study of 59 middle-aged men, those who took daily flaxseed oil supplements (with eight grams of the omega-3 fats, alpha-linoleic acid) experienced significantly lower systolic and diastolic blood pressure.
• 10. 100% cranberry-grape juice – antioxidants in grape juice slow down LDL cholesterol oxidation, and cranberry juice raises HDL or “good” cholesterol.
• 11.Fish and fish oils – a study from the Norwegian University of Science and Technology found that people with type 2 diabetes who consumed high doses of fish oil over nine weeks lowered the size and concentration of several lipoprotein subclasses (cholesterol) in their bodies.
• 12. Black soybeans – a study from the Journal of the Science of Food and Agriculture shows that black soybeans may help prevent obesity, lower LDL cholesterol, and reduce the risk for type 2 diabetes.
• 13. Pomegranate juice – a National Academy of Sciences study showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production (nitric oxide helps reduce arterial plaque).
• 14. Yogurt with live active cultures (probiotics) – “several studies have shown that the probiotics Lactobacillus Acidophilus and Lactobacillus Reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back in to the blood stream.”
What types of nutritional supplements can help lower cholesterol?
The list of nutrition supplements that are supposed to lower cholesterol levels is long and varied; everything from garlic to myrrh-tree resin has been promoted as a cholesterol-reducing lifesaver.
But which supplements -- if any -- actually work, and which are useless? Researchers continue to search for answers to that question, but some supplements have been found to have cholesterol-lowering benefits.
Regardless of which supplements you may choose to try, it's always wise to talk with your doctor first. Even "all-natural," herbal supplements contain active compounds that can interact with other medication
"If people have high cholesterol levels and they need to lower their cholesterol, they should not be totally dependent on supplements to reach their cholesterol goals,". Because supplements aren't regulated, they can vary widely in purity and efficacy.
Fish and Fish Oil
"I love fish oils, we can use fish oil for a lot of different things, mostly due to its anti-inflammatory properties,"
fish oil and its constituent omega-3 fatty acids have been used for many years to lower triglyceride levels. The American Heart Association (AHA) recommends eating fish high in omega-3 fatty acids, such as mackerel, albacore, tuna and salmon, at least twice a week.
High levels of omega-3 fatty acids, however, can contribute to excessive bleeding in some people, so caution is advised.
Garlic
Although many people say they believe "the stinking rose" is a proven treatment for high cholesterol, medical evidence of this position is negligible and inconsistent. The advice of most experts: save your breath.
Turmeric/Curcumin
A small amount of anecdotal evidence supports the use of this popular Indian spice's use to improve cholesterol levels (curcumin is the biologically active part of turmeric), it seems to work mostly as an antioxidant, not as a cholesterol treatment. We don't pull that off the shelf for cardiovascular health.
Soy
Soy products, such as tofu and soy milk, have been linked to a range of health benefits, including reducing high cholesterol levels, but soy's cholesterol benefits are still unproven. Many experts believe it's not the soy itself, but soy's superiority to other higher-fat sources of protein that makes it effective at lowering cholesterol levels. "The bottom line is, when folks shift from milk to soy milk, they're decreasing their intake of saturated fats. It isn't drinking soy milk that is directly lowering cholesterol: it is not drinking cow's milk.
Plant Stanols/Plant Sterols
Plant stanols and sterols -- collectively known as phytosterols-- are found in nuts, fruits, vegetables, vegetable oils, legumes, seeds and cereals. The food industry sometimes adds them to fat-containing products, such as salad dressing, yogurt and margarine.
There is some disagreement over how effective these are at improving cholesterol levels, and there are some safety concerns. The American Heart Association does not recommend these products for the general public, but the National Cholesterol Education/Adult Treatment III program guidelines do recommend them in heart-healthy dietary plans.
A claim that plant sterol esters can help reduce the risk of heart disease has been okayed by the Food and Drug Administration.
Red Yeast Rice
Red yeast rice wins near-unanimous approval among experts for its ability to improve cholesterol levels. Because this fermented rice product is chemically similar to a statin, It's a low-dose statin. It is called 'statin-equivalent.'
In fact, one of the compounds in red yeast rice, monacolin K, is the active ingredient in lovastatin, marketed as Mevacor. Since monacolin K is found in small quantities in red yeast rice, though, some researchers speculate that there may be additional compounds in this supplement that make it so effective. And, as Shinto points out, red yeast rice is fairly inexpensive.
It should be noted, though, that the FDA has ruled red yeast rice containing lovastatin as a regulated product that must be removed from the shelves, so the red yeast rice now available in the United States may not effectively reduce cholesterol levels any longer. Either way, since it's original form is so similar to statins, the same precautions would apply if you are going to consume them: Pregnant women and patients with liver conditions, for example, should use red yeast rice only under the supervision of a doctor.
Guggulipid
"It is thought guggulipid was gonna be a home run just based on its name,", but the science supporting the use of this extract of myrrh-tree resin is just not there."
Tea
Although tea, including green tea, has been associated with a drop in cholesterol levels, "it's not a huge drop,". "It really can't be given [tea] a thumbs-up."
Niacin
Niacin, vitamin B3, is known to both increase levels of HDL (high-density lipoproteins, "good" cholesterol) and lower LDL (low-density lipoproteins, "bad" cholesterol). Niacin, however, can cause uncomfortable skin flushing and other side effects. At high doses, elevation in levels of some liver enzymes, which can indicate potential damage to the liver, is sometimes seen. Some people tolerate it well, and some don't.These and other supplements will have different effects on different people. If cholesterol levels don't change after three months [of trying a supplement as a cholesterol therapy], It is recommended they talk to their primary care physician about going on statins,.
How can one raise their good cholesterol?
HDL cholesterol, or "good" cholesterol, appears to scour the walls of blood vessels, cleaning out excess cholesterol. It then carries that excess cholesterol -- which otherwise might have been used to make the "plaques" that cause coronary artery disease -- back to the liver for processing. So when we measure a person's HDL cholesterol level, we seem to be measuring how vigorously his or her blood vessels are being "scrubbed" free of cholesterol.
HDL levels below 40 mg/dL result in an increased risk of coronary atery disease, even in people whose total cholesterol and LDL cholesterol levels are normal. HDL levels between 40 and 60 mg/dL are considered "normal." However, HDL levels greater than 60 mg/dL may actually protect people from heart disease. Indeed, for several years, doctors have known that when it comes to HDL levels, the higher the better.
How can We Increase Our HDL Levels?
Aerobic exercise. Many people don't like to hear it, but regular aerobic exercise (any exercise, such as walking, jogging or bike riding, that raises your heart rate for 20 to 30 minutes at a time) may be the most effective way to increase HDL levels. Recent evidence suggests that the duration of exercise, rather than the intensity, is the more important factor in raising HDL choleserol. But any aerobic exercise helps.
Lose weight. Obesity results not only in increased LDL cholesterol, but also in reduced HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels. This is especially important if your excess weight is stored in your abdominal area; your waist-to-hip ratio is particularly important in determining whether you ought to concentrate on weight loss.
Stop smoking. If you smoke, giving up tobacco will result in an increase in HDL levels. (This is the only advantage I can think of that smokers have over non-smokers -- it gives them something else to do that will raise their HDL.)
Cut out the trans fatty acids. Trans fatty acids are currently present in many of your favorite prepared foods -- anything in which the nutrition label reads "partially hydrogenated vegetable oils" -- so eliminating them from the diet is not a trivial task. But trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels..
Increase the monounsaturated fats in your diet. Monounsaturated fats such as canola oil, avocado oil, or olive oil and in the fats found in peanut butter can increase HDL cholesterol levels without increasing the total cholesterol.
Add soluble fiber to your diet. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be used.
Other dietary means to increasing HDL. Cranberry juice has been shown to increase HDL levels. Fish and other foods containing omega-3 fatty acids can also increase HDL levels. In postmenopausal women (but not, apparently, in men or pre-menopausal women) calcium supplementation can increase HDL levels.

[hot_stuff007]

wow bendo.. it was a very well written an informative article.. Thanks n good luck!

[Lifterforlife10]

Cholesterol can be very complex. It is a necessity of life, and too much can turn to a potential health threat.

Before directly answering the questions, I feel we should have a basic understanding, an outline, of what cholesterol is and what the two different types are. Cholesterols is essentially a fat like substance that is found within the bodies of animals and humans and is found essentially in two forms, bad and good cholesterol. Bad cholesterol is called Low Density Lipoprotein or LDL, and the good cholesterol is High Density Lipoprotein or HDL. We require a certain amount of cholesterol within our bodies in order to function, however it isn?t at all good to have large amounts in our bodies. We gather some cholesterol from the food we eat, but the main source of cholesterol in the body is produced by the liver. Overall, we want a high level of HDL and a low level of LDL.

What is the best diet to lower bad cholesterol?

High levels of LDL cholesterol in our bodies has been linked to countless medical complications, including such problems as heart attacks, atherosclerosis (build up and solidifying of fatty materials along artery walls), and strokes to name a few. Despite the fact that our liver secretes LDL, it also removes it making our diet essentially responsible for the accumulation of too much LDL and not enough HDL, unless you suffer from a hereditary condition and are susceptible to high levels of cholesterol.
First off, I would like to state that exercise is also important to keeping cholesterol levels lower, essentially this means keeping off excess body weight. As for your diet, you just have to start making some smarter choices to help lower your LDL. Typically, diets high in saturated fats, trans fats, as well as a high cholesterol consumption from foods is linked to high levels of LDL within our bodies, which is obviously not good. Therefore in order to reduce LDL, one should adapt a diet that has a lower intake of dietary cholesterol and saturated fats. This doesn?t mean cutting out fats entirely, it just means you should get a good portion of your daily fats from omega-3 fatty acids such as fish, omega-3 eggs, other lean meats, flaxseed, walnuts, and foods like avocados. You should avoid foods like organ meats, whole milk, pastries, or anything fried. Eating a variety of whole grains, consuming a good amount of fibre, and getting a majority of your foods from unprocessed sources are all linked with lower levels of LDL.
The best diet to lower bad cholesterol is a healthy diet consisting of a lower saturated fat and cholesterol intake, while being high in fibre, whole grains, healthy fats, and good protein sources. Losing excess weight will also help to lower those bad cholesterol levels. You also have to kick nasty habits such as smoking to lower your cholesterol, so quit while you are ahead. (side note: added stress in your life can signal the body to produce more fatty acids, therefore more LDL, so reduce stress and it may also help keeping cholesterol in check)

What types of nutritional supplements can help lower cholesterol?

Before trying medical supplements in order to lower your cholesterol levels, you should first try changing your diet, starting an exercise program, and being healthy. If after a 3-6 month period you cholesterol levels have not come down, then it may be necessary for you to consider a supplement to lower your LDL. One supplement that would benefit you and you should be taking regardless of you cholesterol levels are fish oil capsules. Fish oil has been linked with not only lowering LDL, but raisin HDL, thus it is a dual edged weapon in your arsenal to manage your cholesterol.
Statins: this group of drugs is prescribed to patients as a means to lower cholesterol, which is done by reducing the production of LDL produced by the liver. They work by blocking the particular enzyme that controls the production of cholesterol by your liver. Not only do statins reduce cholesterol production, but they also combat the symptoms of high cholesterol, mainly atherosclerosis. They can also be used to raise good cholesterol, or HDL. Examples of Statins include Lipitor (astorvastatin), Cresto (rosuvastatin), Zocor (simvastatin), and others.
Fibre supplementation: A diet high in soluble fibre is also beneficial in combating cholesterol, and supplements called fibrates, which work to decrease the production of particles that carry cholesterol as well as work to speed up the process of removing triglycerides from the blood. Fibrates are primarily used to raise good cholesterol, however they are sometimes combined with statins to help with cholesterol.
A relatively new area of medical drug to combat cholesterol is found in the form of drugs that actually reduce the intestines ability to absorb the cholesterol we intake. Other supplements include bile acid, Niacin supplements, and several natural supplements like barley, or artichoke extract.

How can one raise their good cholesterol?

Raising your HDL goes hand in hand with lowering your LDL, and the benefits include cutting the risk of heart attacks, strokes, and other medical complications. It is so important to not only lower LDL, but to also raise HDL. In order to do this, one of the key steps is starting some form of exercise program, so join the local gym and start hitting those trails. Aerobic exercise is one of the easiest ways to raise your HDL. Duration, such as 20-30 minutes, is more important than intensity, but that doesn?t mean you slack off. The next step is linked to increasing you activity, which is to lose excess weight which will help increase HDL while lowering LDL. Kicking that smoking habit will also correlate with increased HDL and lower LDL. Smoking raises LDL and decreases HDL, leaving the LDL with plenty of opportunity to cause blockage and clogs in your arteries. Another touchy subject is alcohol. Although most of us avoid it, it has been proven that in small amounts alcohol can raise or HDL, specifically red wine. Don?t start thinking it is now okay to go grab a bottle of wine or a six pack and start chugging alcohol, because only one glass for women and one or two small glasses a day for men are necessary to improve HDL. More alcohol does not coincide with better HDL levels. The American Heart Association does not recommend that nondrinkers start drinking just to reap the health benefits of alcohol. There are many other ways to naturally increase HDL cholesterol levels, including moderate exercise, weight loss, a low-fat, low-cholesterol diet. Alcohol isn?t necessary so don?t start if you don?t drink currently. Another way to increase HDL is by increasing the amount of soluble fibre in your diet, as well as monounsaturated and polyunsaturated fats. Eating a healthy diet, exercising, and being smart are the best ways to improve your cholesterol ratios.
An interesting link to the effects/cause of atherosclerosis
http://www.youtube.com/watch?v=fLonh7ZesKs

[KKRR]

High cholesterol can be the outcome of your pre-determined genetic make-up or the result of poor lifestyle choices. While we cannot change our genetic makeup, there are certain lifestyle habits that can prevent high LDL cholesterol and increase HDL cholesterol levels. What are they? A proper diet and consistent exercise.

What is the best diet to lower bad cholesterol?

Diet is a huge factor in managing cholesterol levels. The main aspects of a diet designed to lower cholesterol are:

1)Reduce fat intake to a maximum of 30% of daily calories (Maximum 10% of these from saturated fat sources)

2)Insure cholesterol intake is less than 200 mg/ day.

3)Insure sodium intake is less than 2400 mg/day.

4)Eat plenty of foods that are rich in fiber.

Tips on reducing fat:

- Bake, boil, broil, or grill your food instead of frying.
- Use low fat condiments (salsa, fat-free sour cream, mustard etc)
- Switch to low-fat or fat free varieties of dairy products.
- Buy lean meats (fish, chicken, bison, turkey, lean beef).
- Trim fat off of meats.
- Remove skin from chicken and turkey.

Tips for reducing cholesterol intake:
-Eat no more than 3 whole eggs/ week

-Avoid using the following high cholesterol foods: Whole-milk dairy products, butter, cream, ice cream, cream cheese, certain shellfish, Other organ meats, such as kidney and brain, duck and goose, chicken or turkey; the skin is high in cholesterol.

Tips on reducing sodium intake:
- Buy fresh foods, nothing pre-packaged, canned, or processed.
- Rinse canned foods.
- Boil pasta without salt.
- Avoid salty condiments (dressing, sauces, seasoning mixes)
- Check the sodium content of all foods.

Tips on increasing fiber intake:
- Eat vegetables and fruit raw, half of the fiber is lost when cooked.
- Puree, don?t juice your fruits.
- Buy and eat only whole grains (whole wheat bread, cereal, oatmeal, wheat bran, whole wheat pasta, brown rice)



What types of nutritional supplements can help lower cholesterol?
There are many supplements that can aid in lowering cholesterol levels. Here are some of the main ones:

-Niacin: It is found to lower LDL and increase HDL. It should only be used under direction from a physician. Too much niacin can cause skin flushing and hot flashes.
-Artichoke leaf: Found to help excrete cholesterol and limiting the synthesis of cholesterol in the body. No found side effects.
-Garlic
-Red Yeast Rice


How can one raise their good cholesterol?
HDL is the good cholesterol that that picks up the bad cholesterol and takes it to the liver to be removed. The higher the HDL levels in a person, the better. Here are some suggestions that will help raise HDL:

- Lose weight.
- Participate in moderate exercise.
- Quit smoking.
- Drinking MODERATE amounts of alcohol.

[soundcheck129]

Cholesterol can be very complex. It is a necessity of life, and too much can turn to a potential health threat.

Like most things in life, cholesterol has its benefits, but too much can be harmful. While cholesterol forms the membranes of cells, it can also be deposited on the walls of blood vessels, clogging them with cholesterol plaque and leading to arthrosclerosis (the thickening of arteries). This condition can cause blood clots and strokes as well as heart attacks.

What many people don't understand, though, is that there are two types of cholesterol - Low-Density Lipoprotein Cholesterol (LDL) and High-Density Lipoprotein Cholesterol (HDL). LDL os the "bad" cholesterol - it contains only a moderate amount of protein and a large amount of cholesterol, and is responsible for depositing cholesterol on artery walls. HDL is the "good" cholesterol, containing a high level of protein and a lower level of cholesterol. High levels of HDL are believed to decrease the risk of coronary heart disease and artherosclerosis (1).

Ideally, one's total cholesterol (HDL and LDL) should be below 200mg/DL. A total cholesterol level above 240mg/DL is considered to be high risk and lifestyle changes are highly recommended to decrease the likelihood of cardiovascular disease.

LDL should be below 100mg/DL, and an HDL of 60mg/DL or above is believed to protect against heart disease (2).

What is the best diet to lower bad cholesterol?

Generally, diets high in saturated fat and cholesterol lead to high LDL levels and increase the risk of stroke and heart disease. Additionally, heredity, excess weight, stress, and lack of physical activity can have a detrimental effect on cholesterol levels. Luckily, there are many changes that can be made to lower LDL (bad) cholesterol levels.

There are several dietary modifications that can lower LDL levels, such as:

Increasing Fiber Intake - Soluble fiber is believed to reduce the absorption of cholesterol and lower LDL levels. Daily intake of at least ten grams of soluble fiber will lower both LDL and total cholesterol.
- Good sources of soluble fiber are: apples, bananas, beans, cereal, oat bran, oatmeal and pears.

Eat Your Omega-Threes - Omega-3 Fatty acids are an incredible source of nutrition, with the benefits of lowering bad cholesterol, reducing blood pressure, increasing good cholesterol, and reducing the risk of blood clots. Fish oil supplements and fatty fish are great sources of Omega-3s, protein and other nutrients.
- Good sources of Omega-3s are: Halibut, Herring, Mackerel, Salmon, Trout, Tuna and Walnuts.

Antioxidants - While antioxidants are mostly known for minimizing free radical damage in the body, certain antioxidants can also lower cholesterol. Vitamins A and E, as well as beta-carotene can assist in lowering cholesterol and preventing heart disease (3).
- Good sources of Antioxidants are: Carrots, Spinach, Sweet Potatoes (Vitamin A); Almonds, Olives, Swiss Chard (Vitamin E); Cantaloupe, Kale, Turnip Greens (Beta-carotene)

Plant Sterols and Stanols - Plant sterols and stanols are substances that block the absorption of cholesterol. Naturally, these are present in plants, but many foods are now fortified with them. Such foods have been shown to lower LDL levels by as much as 10 percent (4). There is a diverse range of foods fortified with stanols and sterols, so check labels to see which of your favorites feature these cholesterol-fighting substances.
- Good sources of Plant Sterols and Stanols are: Beans, Lentils, Peas and Sunflower Seeds

Alcohol - Moderate (as in one or two drinks) alcohol consumption has been shown to aid the maintenance of proper cholesterol levels, but going overboard has many negative effects. If you plan on drinking to aid cholesterol, keep intake limited and be conscious of the downsides.

Garlic - It may not smell very pleasant, but your body will appreciate adding a little garlic to your diet. Whether cooked or raw, garlic can help lower cholesterol levels.

Whole Wheat - The benefits of whole wheat and whole grain products are many, and an added bonus is that they help to lower cholesterol, thanks in part to the high fiber content.

What types of nutritional supplements can help lower cholesterol?

Fish Oil Supplements - For those that either can't stomach or can't afford fish, there are fish oil supplements, which provide the Omega-3 fatty acids, but not the protein. These pills are convenient, easy to swallow, and unlike a lot of supplements, don't have a large list of side-effects associated with them. Lastly, they are quite effective - a 2005 study found that "those with a history of heart attack who took a supplement of 1.8 g of fish oil were 29% less likely to experience a cardiac event" (5).

Flax Seed/ Flaxseed Oil - Flaxseed provides a sort of all-in-one cholesterol combat arsenal, with Omega 3, 6, and 9 fatty acids, alpha-linoleic acid (ALA), fiber, protein and other nutrients. Flax seeds or flaxseed oil can be sprinkled on food such as salads or oatmeal, and can also be added to protein shakes, smoothies and yogurt.

Garlic Supplements - Garlic is important in maintaining circulation and healthy cholesterol levels. Additionally, one study suggested that garlic "may help maintain the elasticity of aging blood vessels" (6). In many cases, garlic supplements may be preferable to actual garlic as they do not have a strong taste or odor.

Niacin - This is a supplement that has a variety of uses, from supporting the immune and nervous systems to cardiovascular health and energy. It also helps maintain cholesterol levels, but usually only if they are already in normal range.

Red Yeast Rice -Red Yeast Rice is often used as a food flavoring, but it has grown in popularity since its cholesterol-lowering properties were discovered. Red Yeast Rice is a great choice as it is available without a prescription but has strong effects. Red Yeast Rice also promotes healthy circulation.

Sytrinol - Like Niacin, Sytrinol is mostly used for maintaining healthy cholesterol levels, but is a convenient way to do so. Sytrinol supplements often contain other ingredients such as antioxidants to promote health.

How can one raise their good cholesterol?

Lowering LDL is only half of the battle with cholesterol. Boosting the good HDL cholesterol is an integral part of overall health and wellness. Fortunately, there are many methods available for increasing good cholesterol levels and promoting cardiovascular health.

Add Soluble Fiber - You really can't go wrong with adding soluble fiber - it increases HDL, lowers LDL and keeps you full, which can prevent you from snacking on unhealthy foods and sabotaging your diet. Switch from cereal to oatmeal and white to whole wheat bread and you'll increase soluble fiber without even noticing.

Drop the Trans-Fats - Thankfully, most manufacturers are trying to phase out trans-fats, but you should be careful. Due to nutrition labeling laws, a product that contains less than .5 grams of Trans Fat per serving can claim to have none - this is very important if you're enjoying multiple servings at a time. Avoid products that have partially-hydrogenated oils in the ingredient list. Trans-fats are the ultimate enemy, as they raise LDL and lower HDL - the opposite of what you want (7)

Increase Healthy Fats - Not all fat is bad for you, though. Monounsaturated fats, such as those found in avocados, peanut butter and olive oil can increase HDL without increasing total cholesterol. These sources are delicious and easy to add to your diet.

Lose Weight - Obesity is related to many conditions, including insulin resistance and diabetes as well as poor cholesterol health. But losing weight will increase HDL levels, drop LDL levels, and make you look and feel better too. Try to increase your activity level and eat around 500 calories below your maintenance level each day to lose fat and improve body composition in a safe manner.

Physical Activity - Increasing the amount of physical activity one participates in is a very powerful way to improve overall health. Physical activity can help lower blood pressure, improve mood, reduce anxiety, lower the risk of cardiovascular diseae, lower LDL levels and raise HDL levels. It is recommended that all adults engage in physical activity for at least 30 minutes most days of the week. Even just performing physical work can provide an improvement - one study showed that those who had active jobs had significantly higher HDL levels than sedentary workers (8). However, physical activity doesn't have to be hard labor - just going for a brisk walk or playing sports can make a big difference.

Quit Smoking - This is another method to obtain a number of health benefits. In addition to putting a lot of money back in your pocket and keeping tar off your lungs, stopping smoking can increase your HDL levels.

Seafood - Another tasty and beneficial food choice is fish. Fish are a great source of Omega-3 fats that lower LDL and increase HDL. Fish are also high in protein, which is needed for building muscle, hair and skin, and aiding the immune system. Protein also has a high thermic effect, which can aid efforts to maintain or lose weight.

SOURCES:

1. http://www.medicinenet.com/cholesterol/article.htm#tocb
2. http://www.americanheart.org/present...identifier=183
3. http://neutral-izer.blogspot.com/200...ally-with.html
4. http://www.mayoclinic.com/health/cho...SECTIONGROUP=2
5. http://cholesterol.about.com/lw/Heal...d-Fish-Oil.htm
6. http://www.bodybuilding.com/store/garlic.html
7. http://heartdisease.about.com/cs/cho...a/raiseHDL.htm
8. Pelletier, DL and Baker, PT. Physical activity and plasma total- and HDL-cholesterol levels in Western Samoan men. American Journal of Clinical Nutrition, 1987; 46: 577-585.

[stevieg4ever]

That is a really informative article, especially for someone such as myself who is returning to training after a long abscence and needs to start by reducing my cholesteral. Can I also add that seeds are a valuable addition to any cholesterol reducing diet: such as sunflower seeds, linseed or pumpkin seeds. They are also easy to prepare, cheap and make an easy addition to most healthy meals.

[McGillLifter]

Types of Cholesterol

Low Density Lipoprotein (LDL)

This is the quote "bad" cholesterol that circulates in ones blood and can build up along the walls of the arteries. High levels of LDL can lead to heart and cardio vascular disease.

High Density Lipoprotein (HDL)

This is the quote good cholesterol. High levels of HDL can help to remove the LDL from ones blood stream.

Watching Your Cholesterol

Cholesterol maybe be a problem for those who have an unfortunate genetic predisposition or for those who have pour lifestyle and diet. Being overweight, not exercising, eating to much saturated fat and cholesterol can all contribute to high cholesterol levels. Contrary to some beliefs, sodium intake has no effect on cholesterol. A long study, the DASH diet (Dietary Approaches to Stop Hypertension) was conducted to confirm this.

What is the best diet to lower bad cholesterol?
&
How can one raise their good cholesterol?

Lowering LDL & Raising HDL

By watching how much saturated fat and dietary cholesterol you eat you can lower your levels of LDL. Foods that are high in cholesterol such as liver, eggs, shellfish and butter should be limited. Overall it is best to focus on lean meats and fish. It is also important to get enough soluble fiber from your oats, fruits and vegetables. Things to avoid are trans fats (the man made ones, some are naturally occurring and not harmful) and excess alcohol.

*Avoid Trans fats

How trans fats are made:

? Partial hydrogenation, a process used to change liquid oils into semi-solid and solid fats, creates the majority of industrially-produced trans fat in the Canadian food supply.

? Commercial refinement of some liquid vegetable oils such as canola, soybean and fish oils causes a small amount of industrially produced trans fat to form. These oils will need to meet the 2% trans fat restriction.

? Deep frying can create a small amount of industrially-produced trans fat if oils are not used properly This can be kept to a minimum if fry oil is used at appropriate temperatures and within its lifespan.

*Add soluble fibers commonly found in oats, fruits, vegetables, and legumes. It both a reduce LDL cholesterol and an increase HDL cholesterol.

*Have monounsaturated fats found in vegetable oils (but don't fry, when these oils are heated to high temperatures they can form trans fats), nuts and fish can increase HDL cholesterol levels without increasing the total cholesterol.

*Keep your liver health, don?t smoke or drink alcohol in excess

*Eat lean meats and avoid high cholesterol foods (liver, eggs, shell fish)

*Get more omega-3 fatty acids. Common sources are omega-3 eggs and fish.

*Cranberry juice has been shown to increase HDL levels

What types of nutritional supplements can help lower cholesterol?

If one feels the need there are plenty of nutritional supplements that can help to improve cholesterol levels.

*Fiber supplements

*Omega-3 or fish oil supplements

*Policosinols, sugar cane extracts, function like statins (cholesterol-lowering drugs) in that they inhibit enzymes involved in the production of cholesterol. However they have not been found to have side effects such as muscle stiffness or stomach problems.

*Guggul lipids, these tree resins help the liver break down and recycle cholesterol as well as increase the excretion of cholesterol.

*Vitamin B3 (niacin) appears to lower LDL cholesterol and increase HDL cholesterol.

* Artichoke leaf extract (Cynara scolymnus) there is some research suggesting that it may help to lower cholesterol.

*Plant stanols and sterols (such as beta-sitosterol and sitostanol) are naturally-occuring substances found in certain plants. Research suggests that plant stanols and sterols may help to lower cholesterol. Due to their similar structure to cholesterol they may help block the absorption of cholesterol in the intestines.

[FatboysFatter]

Cholesterol can be very complex. It is a necessity of life, and too much can turn to a potential health threat.

It's amazing how many people don't look at the contents of supplements on a higher level to notice potential health threats, such as developing kidney stones buy taking creatine without enough water. I remember back in the days the fools on the football team were so obsessed with getting big that they'd walk around eating the powder straight all day. Ridiculous.

[kcurran]

It's amazing how many people don't look at the contents of supplements on a higher level to notice potential health threats, such as developing kidney stones buy taking creatine without enough water. I remember back in the days the fools on the football team were so obsessed with getting big that they'd walk around eating the powder straight all day. Ridiculous.

Yeah =/ sadly pretty much anything that's really effective could be harmful just as easily. Whether it's the fat burners, the caffeine, even my carb gels for long steady runs (18+ miles or so) have warnings on them to not be abused because they will cause rapid tooth decay and if the energy isn't burned off like it's meant to it'll be stored as fat within 45 minutes.

[stellabell]

Maybe you can use try to use alfalfa. Loading with great amount of dietary fiber, alfalfa is really beneficial for the fight against high cholesterol levels. Moreover, the combination of fiber and saponins in alfalfa will inhibit cholesterol from locking arterial walls. As a result, “good” cholesterol levels inside the body system may be balanced well.That’s why alfalfa can have good impacts many health ailments including heart stroke, atherosclerosis, etc.

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